This vegan butternut squash bisque is a delicious way to add the flavors of fall to your meal plan. It’s packed with pea protein and provides 4 grams of fiber and loads of phytonutrients.

Butternut Squash is a delicious way to add the flavors of fall to your meal plan. Roast it with spices or try this vegan, butternut bisque soup.

Have you noticed the produce changing at the supermarket or your local farmer’s market? With the fall season upon us, the different varieties of squash are showing up. What better time to shine some light on one of my seasonal favorites – butternut squash.

The Nutrition In Butternut Squash

Butternut squash is a type of winter squash that has a sweet and nutty flavor.  It can be prepared in a variety of ways and is often added to breads and muffins around this time of year.  Aside from the taste, it is packed full of nutrition. One- cup (cubed) provides ~ 60 calories, 3 grams of fiber, over 300% of the daily requirement for vitamin A (as beta carotene), and close to 50% of the recommended amount vitamin C intake.  It’s also a good source of iron, calcium and potassium.

When preparing squash, I usually take the easy way out.  That is, I roast it.

Roasted butternut squash is prepared just like roasted acorn squash. You cut the butternut squash in half, clean out the seeds, and place it face down on a piece of foil. From there, you simply pop in the oven for ~ 1 hour on 350 degrees.   This cooking method fits right into my mantra – simple and quick to prepare. Once it’s done, you just add a teaspoon of melted butter and sprinkle spices like cinnamon, ginger and nutmeg over top. That makes a great side-dish.

This time, I wanted to make something different. And, since soup was sounding super good, I decided to make a butternut squash bisque soup.

I’ve never been one for cream soups, and I wasn’t about to start now. My stomach doesn’t agree with any type of cream sauce. That’s what’s so great about using butternut squash in soup. Once pureed, it gives the smooth consistency of a cream soup, without the cream.  I also wanted to boost the protein content of the soup, so that it’s more of a meal. I added some pea powder to do that, which also helped to thicken the soup, too.

The soup is super smooth and the variety of spices add just enough kick, while keeping it kid-friendly. This recipe is also dairy-free, making it a great option for anyone, even those following a vegan or vegetarian lifestyle.

How To Make Vegan Butternut Squash Bisque

To make this soup, start by heating the oil in a large stock pot, then add onion and garlic. Allow those to cook for ~5 minutes, stirring occasionally so that they do not burn.

Once soft, add the diced squash and sauté for ~10 minutes. Stir in the chicken stock, protein powder, honey and spices and bring to a boil. Reduce the heat,  and simmer for 10 minutes or until squash is tender.

Once finished cooking, add everything to a blender or food processor and process until smooth. When ready to serve, add some cooked snow peas to the top and enjoy!

Try this soup as a way to add the flavors of fall to your menu, then, re-heat it and pour it into a soup thermos as a healthy lunch in the days to follow.

Protein- Packed Vegan Butternut Squash Bisque

This vegan butternut squash bisque is a delicious way to add the flavors of fall to your meal plan. It's packed with 12 grams of pea protein per serving, 4 grams of fiber and loads of phytonutrients.
Author: Heather Mangieri, RDN

Ingredients

  • 1 each butternut squash
  • 3 cups vegetable stock
  • 1/2 cup pea protein powder
  • 1/2 cup snow peas, sliced thin and blanched
  • 1 minced onion
  • 2 tbsp honey
  • 1 tsp curry powder
  • 1 tsp turmeric
  • 1/4 tsp black pepper
  • 1/8 tsp salt
  • 1 tsp minced garlic

Instructions

  • Heat oil in stock pot, then add onion and garlic. Allow to cook for 5 minutes.  
  • Add the squash and sauté for ~10 minutes
  • Add the white wine, protein powder, vegetable stock honey and spices. Bring to a boil, then reduce the heat and simmer for 10 minutes or until squash is tender.
  • Puree soup in a blender or food processor and serve garnished with snow peas.

Notes

  • Recipe Makes: ~6 cups of soup
  • Serving Size: 1 1/2 cups
  • Servings Per Recipe: 4
 
  • Nutrition Facts (per serving): 150 calories, 26 g carbohydrates, 4 g fiber, 12 g protien, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 330 mg sodium, 30% DV for iron, 6% DV for calcium, 6% DV for potassium.
 
  • Meal Planning Servings: 2 CHO; 2 PRO; 0 FAT

DID YOU MAKE THIS RECIPE?  Tag @heathermangieri  on Instagram and hashtag it #HeatherMangieriNutrition to all recipes. Or, Pin it on Pinterest for later!

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