📝 About This Recipe
This silky-smooth soup is a masterclass in balancing the natural sweetness of roasted squash with the bright, aromatic heat of fresh ginger. By utilizing a homemade roasted vegetable base and layering spices like turmeric and coriander, we achieve a profound depth of flavor without the need for high-sodium stocks or added salt. It is a comforting, heart-healthy bowl of sunshine that warms you from the inside out, perfect for chilly autumn evenings.
🥗 Ingredients
The Aromatics
- 2 tablespoons Extra Virgin Olive Oil (high quality)
- 1 large Yellow Onion (finely diced)
- 3 tablespoons Fresh Ginger (peeled and finely grated)
- 3 pieces Garlic Cloves (minced)
- 1 large Leek (white and light green parts only, cleaned and sliced)
The Body
- 3 pounds Butternut Squash (peeled, seeded, and cut into 1-inch cubes)
- 1 medium Granny Smith Apple (peeled, cored, and chopped for natural acidity)
- 1/2 teaspoon Ground Turmeric (for color and anti-inflammatory benefits)
- 1 teaspoon Ground Coriander (adds a citrusy note)
- 5 cups Low-Sodium Vegetable Broth (look for 'No Salt Added' varieties)
- 3 sprigs Fresh Thyme (tied with kitchen twine)
- 1/2 teaspoon Black Pepper (freshly cracked)
Finishing Touches
- 1/2 cup Full-Fat Coconut Milk (for creaminess)
- 1 tablespoon Fresh Lime Juice (to brighten the flavors)
- 1/4 cup Raw Pumpkin Seeds (Pepitas) (toasted for garnish)
- 2 tablespoons Fresh Cilantro or Chives (chopped)
👨🍳 Instructions
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1
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Ensure the pot is large enough to hold all the vegetables and broth comfortably.
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2
Add the diced onion and sliced leeks to the pot. Sauté for 6-8 minutes, stirring occasionally, until they are soft and translucent but not browned.
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3
Stir in the grated ginger and minced garlic. Cook for another 2 minutes until the aroma fills your kitchen, being careful not to let the garlic scorch.
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4
Add the cubed butternut squash and chopped apple to the pot. Stir well to coat the vegetables in the aromatic oil and onion mixture.
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5
Sprinkle the ground turmeric, coriander, and black pepper over the vegetables. Toast the spices for 1 minute while stirring to unlock their essential oils.
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6
Pour in the 5 cups of low-sodium vegetable broth and add the tied thyme sprigs. Increase the heat to medium-high and bring the liquid to a gentle boil.
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7
Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for 25-30 minutes. The squash should be completely fork-tender and falling apart.
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8
While the soup simmers, place the pumpkin seeds in a small dry skillet over medium heat. Toast for 3-4 minutes until they pop and become fragrant, then set aside.
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9
Remove the pot from the heat and carefully fish out the thyme sprigs and discard them.
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10
Using an immersion blender, blend the soup directly in the pot until it reaches a completely smooth, velvety consistency. If using a standard blender, work in small batches and leave the lid slightly ajar to allow steam to escape.
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11
Return the pot to low heat and stir in the coconut milk and lime juice. This adds a luxurious mouthfeel and a hit of acidity that replaces the need for salt.
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12
Taste the soup. If it needs more 'pop,' add an extra squeeze of lime or a pinch more ginger. The acidity is key in low-sodium cooking to mimic the effect of salt.
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13
Ladle the hot soup into warmed bowls. Garnish with a swirl of extra coconut milk, the toasted pumpkin seeds, and fresh herbs.
💡 Chef's Tips
For the best flavor, roast the squash cubes at 400°F (200°C) for 20 minutes before adding them to the pot; this caramelizes the natural sugars. If the soup is too thick, thin it out with a splash of water or more low-sodium broth until it reaches your desired consistency. When cooking low-sodium, always use fresh ginger rather than powdered; the 'bite' of fresh ginger provides a sensory substitute for saltiness. Avoid over-boiling once the coconut milk is added, as high heat can cause the coconut milk to separate or lose its delicate flavor. If you don't have a leek, you can substitute with the white parts of 4 green onions for a similar mild flavor.
🍽️ Serving Suggestions
Pair with a slice of warm, crusty whole-grain sourdough bread for dipping. Serve alongside a crisp arugula and pear salad with a lemon-tahini dressing. A glass of chilled, unoaked Chardonnay or a sparkling apple cider complements the squash's sweetness beautifully. For an extra protein boost, top with a dollop of Greek yogurt or a few grilled shrimp. Sprinkle with a pinch of smoked paprika at the table for a subtle, woodsy aroma.