This recipe yields approximately 1 ½ quarts of soup, and it’s very flexible. If you don’t have squash, carrots make an excellent substitute. Apple is optional. The refined version below calls for straining the soup and finishing it with heavy cream, though for day-to-day use, I recommend skipping both, upping the fiber content, lowering the fat content, and making this a Guiding Stars 1-star recipe. Skipping the straining will also result in a larger yield. Serve with a light salad of mixed greens tossed with the Avocado Vinaigrette found in Guiding Stars’ recipe section
- 3 medium leeks, white part only, coarsely chopped
- 2 large celery stocks, coarsely chopped
- 1 cup tart apple, peeled, cored, diced into ½” cubes (measure after chopping)
- 1 large russet potato, peeled and chopped into 1” cubes
- 4 cups butternut squash, peeled and chopped into 1” cubes (measure after chopping)
- 1 tsp. Madras curry powder
- 1/4t. cinnamon
- 1 small bay leaf
- ½ teaspoon fine sea salt
- 1 ½ quarts vegetable stock
- 2T. maple syrup
- 2T. fresh-squeezed orange juice
- ½ cup heavy cream or evaporated skim milk (optional)
- 2T. olive oil
- Salt and pepper to taste
1. In a heavy-bottomed 6-quart pot, sauté the leeks, celery, apple and 1/2 teaspoon salt in the olive oil over medium heat until softened, about 8 minutes.
2. Add the curry powder, cinnamon, and bay leaf and stir until the spices become fragrant, about 1 minute. Add the squash, potato, and stock, stir and bring to the boil, then reduce the heat to medium-low and simmer, covered, for 25-30 minutes, or until the potato crumbles when pressed with a fork.
3. Remove from the heat, fish out the bay leaf and discard. Using an immersion blender or a regular blender (working in small batches), puree the soup until completely smooth.
4. Strain the soup through a fine mesh strainer, taking care not to push the fibrous solids through the mesh. Return the soup to the stove and return it to a light simmer to reduce until the soup will lightly coat the back of a spoon.
5. Remove from the heat and stir in the maple syrup, the optional evaporated skim milk, a dash of pepper, and the fresh orange juice. Taste for seasoning and adjust if necessary. A bit of crumbled bacon and chive sprinkled over the soup before service is a nice touch, and many—including Anthony Bourdain—choose to drizzle a little extra maple syrup as well.
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||6%|
|Saturated Fat 0.5g||3%|
|Trans Fat 0g|
|Polyunsaturated Fat 0.5g|
|Monounsaturated Fat 3.5g|
|Total Carbohydrate 40g||15%|
|Dietary Fiber 5g||18%|
|Total Sugars 13g|
|Includes 4g Added Sugars||8%|
|Sugar Alcohol 0g|
|Other Carbohydrate 22g|
|Vitamin D 0mcg||0%|
|Vitamin A 537.4mcg||60%|
|Vitamin C 32.4mcg||35%|
|Vitamin E 2.6mg||20%|
|Vitamin K 30.5mcg||25%|
|Vitamin B6 0.5mg||30%|
|Vitamin B12 0mcg||0%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Butternut Squash, Potatoes, Leeks, Apples, Celery, Maple Syrup, Orange Juice, Olive Oil, Salt, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Ground Cinnamon, Bay Leaf.
For all the benefits of the plant-based diet, and especially for those on a vegetarian diet, there is still one very important consideration, which is the lack of B12. Our bodies can’t produce B12, the essential, water-vitamin found mostly in meat and dairy foods, and therefore we must seek it in our diet. For those on a plant-only diet, there are many fortified foods and supplements available to help them meet their B12 needs. This raises the question as to how easy it is to become deficient in B12 and whether supplements and fortified foods are an adequate replacement.