Gather the taste of fall in your spoon with this pureed soup of carrots, squash and orange. Pureed soups are easy to prepare and are a warming dish on cool fall and winter evenings. Choose your favorite winter squash — acorn, butternut, pumpkin, kabocha — and let your taste buds run wild. Most winter squashes have a similar nutty, sweet taste, so this recipe spans across all squashes.
Winter squashes, carrots and oranges all contain some Vitamin C, which can be a helpful nutrient during cold and flu season. Having a well-balanced, nourishing diet may be even more important than mega-dosing on Vitamin C for fighting off a cold or flu. Luckily, winter squashes contain B vitamins, fiber and the plant form of Vitamin A.
The coconut milk and stock provides a thick, rich base for this pureed soup. You could have this as a warming breakfast on it’s own, perhaps with an egg on the side. Or, serve for dinner with a side of leftover protein.
Squash, Carrots and Orange Soup Recipe
Protein: 9g / %
Carbs: 52g / %
Fat: 7g / %
Values are per portion. These are for information only & are not meant to be exact calculations.
- 1 large squash of your favorite kind, about 3 lb, peeled and cubed;
- 4 carrots, peeled and chopped;
- Juice from 1 orange;
- 4 cups vegetable or chicken stock;
- 1/4 cup coconut milk;
- 1/2 tsp. chili flakes; (optional)
- Cooking fat;
- Sea salt and freshly ground black pepper;
- In a saucepan over medium heat, melt the cooking fat and cook the carrots and squash for 4 to 5 minutes.
- Pour in the stock and cook for 10 to 15 minutes, or until everything is soft.
- Pulse the soup with the coconut milk using an immersion blender until the texture is smooth. Add more coconut milk or stock for a smoother soup.
- Pour in the orange juice and give one last stir.
- Serve the soup topped with chili flakes and season to taste.