Roasted Butternut Chipotle Soup

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

A few weeks ago I made some Butternut & Quinoa Fritters and I talked about how I was much more a butternut girl than a pumpkin spice girl, and as much as I really liked those fritters…this soup is everything!  I’ve been making a version of this recipe for many years now and I’m not even sure where the original recipe came from, but over the years it has morphed into the soup it is today!  Most butternut squash soups are a little bland if you ask me, and part of that is because they’re usually a blended soup. While this soup is blended as well, many of the ingredients are added after the butternut base is blended so it’s got a little ‘chew’ to it!  

Truthfully I went through a phase a few years ago when I made this soup at least twice a month, and ate it for lunch almost every single day for weeks on end  It is such a hearty and satisfying, yet healthful soup that I felt really good about eating so much of it!  And then it was like someone threw a switch and I was done…couldn’t eat it anymore.  It was one of those times when too much of a good thing really was too much of a good thing!  Thankfully enough time has passed that I’m craving it again – and as soon as I took that first taste…wow…it’s like my tastebuds did a happy dance! 😉 I didn’t realize how much I missed it until I made it again!

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

The flavors in this soup make me so happy!  It’s sweet and savory and spicy thanks to the chipotles in adobo.  If you’ve never cooked with chipotles before, this is the perfect recipe to start with.  Personally – I’ve got tastebuds of steel so I use an entire can of chipotles in this pot of soup, but obviously you should adjust the number you use in your recipe to suit your own tastes.  The butternut, onions, and garlic are roasted, which enhances the natural sweetness of the vegetables, and mellows the garlic so even though I use an entire bulb, it doesn’t overwhelm the other flavors.  I’ve used a vegetable stock in this recipe, but you could certainly use chicken stock if you prefer.  The ‘chew’ to this soup comes from the fire roasted corn and tomatoes, black beans, and the fresh kale.  The original recipe called for spinach, but I feel like the kale holds up better…the spinach had a tendency to get a little slimy…ewwwww!  By removing the cream cheese that gave this soup it’s velvety finish and substituting cashew cream instead, it’s even more luscious than the original!  And the best part is, by using the vegetable stock and cashew cream, the finished product is 100% vegan!

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

So first thing is soak the raw cashews at least 2 hours – or up to overnight.  Then peel the butternut squash, cut it in half, scoop out the seeds and discard them.  Then cut the squash into chunks for roasting.  Cut off both ends of your onions and peel off the outer layer, then quarter them.  Place the squash and onions in a gallon size bag, drizzle with olive oil, and shake until the vegetables are well coated.  Turn them out onto a baking sheet and sprinkle them with salt and pepper.  To prepare the garlic for roasting, cut the top portion (about 1/4″ to 3/8″) off the bulb of garlic.  Drizzle with a little olive oil, wrap in a double layer of aluminum foil, and place on the baking sheet with the squash and onions.  Pop it all into a 425 degree oven for 40-45 minutes, stirring halfway through.  Remove from the oven when the squash and onion are tender and lightly browned.

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

Transfer the roasted vegetables to a large stock pot, add the vegetable stock, and garlic once it’s cool enough to handle.  Simmer 10-20 minutes over medium heat.

Tip: Once the garlic has cooled enough to handle, the individual cloves can be removed by gently squeezing the bulb from the base, or by using a knife to pluck the cloves out of the bulb.

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

Before blending the butternut, onion, garlic, and stock mixture, reserve a couple ladles of liquid to use for blending the cashews into cream.  If you have an immersion blender I definitely recommend using it to blend the soup.  That’s the main reason I use such a large pot for this recipe – there’s less chance of spattering yourself – and your stove – when blending in a deep stockpot.  Remove the pot from the heat while using an immersion blender.  For the cashew cream, blend the soaked and drained cashews in a blender with the 2 ladles of stock until the cream is perfectly smooth.  Always use extreme caution whenever blending hot liquids!  

After blending the squash, onions, garlic, and stock until smooth add the chipotles and blend once again until smooth, then add the cashew cream and blend until well combined.

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

Return the pot to heat and stir in the corn, tomatoes, and beans.  Simmer over medium-low heat for 10-15 minutes until the soup is heated through.  Finally, stir in the fresh kale and cook another 8-10 minutes until the kale is wilted. Ladle the soup into bowls and serve as desired.  For me, a bowl of this soup is a complete meal – my husband likes a piece of rustic bread with his.  Of course, he also ruins it by adding crackers…sigh…some habits are hard to break I guess!

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

Roasted Butternut Chipotle Soup | cookeatbehealthy.com

Roasted Butternut Chipotle Soup
Serves 12
This is the perfect Butternut Squash Soup recipe you've been looking for!
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Prep Time
15 min
Cook Time
1 hr 15 min
Total Time
1 hr 30 min
Prep Time
15 min
Cook Time
1 hr 15 min
Total Time
1 hr 30 min
173 calories
22 g
0 g
8 g
5 g
1 g
285 g
675 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
285g
Servings
12
Amount Per Serving
Calories 173
Calories from Fat 70
% Daily Value *
Total Fat 8g
13%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 675mg
28%
Total Carbohydrates 22g
7%
Dietary Fiber 4g
17%
Sugars 5g
Protein 5g
Vitamin A
12%
Vitamin C
42%
Calcium
3%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium/large butternut squash, peeled and cubed
  2. 2 large onions, quartered
  3. 8 cups vegetable stock
  4. 1 7 ounce can chipotles in adobo - amount used depends on your preferred level of heat
  5. 2 cups frozen fire roasted corn
  6. 1 14.5 ounce can diced fire roasted tomatoes
  7. 1 15 ounce can black beans, drained and rinsed
  8. 1 bunch fresh curly kale, torn into bite sized pieces
  9. 1 cup raw cashews, soaked at least 2-3 hours, then drained
  10. 1 bulb garlic
  11. 2 tbsp plus 1/2 tsp olive oil
  12. Salt & Pepper to taste
Instructions
  1. Preheat oven to 425 degrees Fahrenheit.
  2. Prepare squash and onions for roasting by tossing them with the 2 tbsp olive oil, turning them onto a baking pan, and sprinkling with about 1/2 tsp each salt and pepper.
  3. Prepare garlic for roasting by trimming 1/4" to 3/8" from the top of the bulb with a sharp knife. Drizzle with 1/2 tsp olive oil, wrap in 2 layers of aluminum foil and place on baking sheet with the squash and onions.
  4. Roast vegetables for 40-45 minutes until tender and slightly browned.
  5. Combine roasted squash and onions in a large stockpot with the vegetable stock. Simmer over medium heat for about 10-20 minutes, adding roasted garlic once it's cool enough to handle.
  6. Meanwhile, place drained cashews in blender, add 2 ladles of warm vegetable stock from the pot, and carefully blend until perfectly smooth.
  7. Temporarily remove stockpot from heat and blend contents with an immersion blender until smooth.
  8. Add desired number of chipotles with some of the adobo sauce and blend once more until smooth. This is a good time to taste test the soup base for seasoning, adding more salt and pepper, or chipotles and adobo if desired.
  9. Add the cashew cream, blending one last time until well combined, then return the pot to the heat.
  10. Stir in frozen corn, black beans, and tomatoes. Simmer, stirring occasionally, 10-15 minutes until heated through.
  11. Toss in kale and simmer, stirring occasionally, about 10 more minutes until the kale is wilted and cooked.
  12. Remove from heat and serve as desired.
Notes
  1. Store leftovers in refrigerator.
  2. This soup freezes well.
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calories
173
fat
8g
protein
5g
carbs
22g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

As I write this the weather is starting to feel a bit more fall-like.  And by the time it publishes it will officially be fall.  That means most people will be in full pumpkin spice mode…lattes, cookies, muffins, ice cream, cheesecake, candles, room freshener, potpourri…it’s pumpkin spice overkill if you ask me!  I’m much more likely to usher in fall with a trip to an apple orchard than a pumpkin patch, or with a new recipe for something healthy and delicious featuring my fall favorite….butternut squash!

Butternut Squash | cookeatbehealthy.comI’d like to take a minute to appreciate this perfect little squash…and to the woman at the grocery store who does not share my affinity for perfect produce…I apologize if I freaked you out with my enthusiasm for this little cutie!  😉

So…back to business.  Today I’m sharing a recipe that continues our Cashew Cream Recipe Series, but also one that is perfect for fall because of the flavors and ingredients featured in these Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!  Butternut squash is one of my favorite foods because of it’s flavor, obviously, but also because of it’s versatility!  It’s equally delicious as an ingredient in a savory dish as it is a sweet one.  So while many people are celebrating the arrival of fall with a PSL from Starbucks, I’m celebrating by creating these simple and tasty fritters with another fall favorite – butternut squash!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

 

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

These fritters are so easy to make because you don’t even have to pre-cook the squash!  The ingredients for the fritters are cooked quinoa, raw shredded butternut squash, eggs, garlic, shallots, salt & pepper, panko, and fresh sage, with a little coconut oil for frying.  The cashew cream sauce includes cashews, prepared horseradish, fresh sage, and salt & pepper. All in all it’s a pretty humble list of ingredients that yields fantastic fritters!

Sage is one of those herbs that I don’t use a lot, but whenever I do, I wonder why I don’t use it more! Sage has a very earthy and peppery flavor and it pairs perfectly with the butternut in these fritters. Plus the health benefits of sage are quite impressive. It helps keep skin healthy, improves digestion, it’s rich in antioxidants, helps in growth and development of bones, boosts cognitive development and the immune system, and helps to reduce inflammation and overall health! As for the horseradish – I think it’s a love it or hate it thing, and I happen to LOVE it! It’s got several health benefits as well including that it can aid in weight loss, help prevent cancer, and boost the immune system – just to name a few. So the combination of sage and horseradish is not only delicious, but incredibly healthful as well! I love learning about the health benefits of different foods and herbs that I use…it makes me feel even better about living the CEBH Lifestyle!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

And if you think the sage and horseradish are packed with health benefits…just wait til I tell you about the rest of the ingredients!  Butternut squash helps prevent high blood pressure, promotes regularity, improves eyesight, keeps bones strong, boosts the immune system and reduces inflammation, and aids in weight loss!  Quinoa is one of the most protein dense foods we can eat, it’s high in fiber, rich in iron, lysine, magnesium, riboflavin, and manganese.  Coconut oil can help you burn fat, helps prevent infections, reduces hunger, improves cholesterol levels, acts as a natural sunscreen, and boosts brain function.  WOW!!!  Everybody to the kitchen…STAT….it’s time to make some Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Tip: Peeling the squash is easily accomplished with a regular vegetable peeler.  If you find it’s difficult to hold onto, rest the bottom of the squash in the sink drain while you’re peeling!  After the squash is peeled, cut it in half lengthwise, scoop out the seeds, and then shred it.  I used my food processor, but you could certainly get the job done with a box grater as well…and you’d get an arm workout at the same time! 😉

Bonus Tip: This recipe calls for 2 cups cooked quinoa which is easily made by combining 1 cup uncooked quinoa with about two cups water, bringing it to a boil, then covering the pan, reducing the heat to low, and simmering approximately 15 minutes – or until all the water is absorbed.  Remove from heat and fluff with a fork.  For this recipe I make the quinoa earlier in the day and refrigerate it until I’m ready to make the fritters.

Making these little gems is super simple!  Once the butternut is shredded and the quinoa cooked, all the fritter ingredients are mixed together and the fritters are pan-fried in just a smidgen of refined coconut oil until they’re golden and crispy, then set on a paper towel to drain any excess oil!  The horseradish & sage cashew cream can be made while the quinoa is cooking, or, preferably it can be made a day ahead and stored in the refrigerator until you’re ready to serve the fritters.

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream
Serves 10
Freshly shredded butternut squash and quinoa lend a real taste of autumn to these light and tasty fritters served with horseradish and sage cashew cream.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
246 calories
33 g
74 g
8 g
10 g
2 g
77 g
194 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
77g
Servings
10
Amount Per Serving
Calories 246
Calories from Fat 73
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 74mg
25%
Sodium 194mg
8%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
14%
Sugars 1g
Protein 10g
Vitamin A
3%
Vitamin C
2%
Calcium
7%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the fritters
  1. 1 small butternut squash, peeled and shredded
  2. 2 cups cooked quinoa
  3. 4 eggs, lightly beaten
  4. 3 cloves garlic, minced
  5. 1 medium shallot, minced
  6. 1 cup panko bread crumbs
  7. Salt and pepper to taste
  8. Chiffonade of 5-6 fresh sage leaves
  9. 3-4 tbsp refined coconut oil for frying
For the cashew cream
  1. 1/2 cup raw cashews, soaked in water for at least 2-3 hours, then drained
  2. 1/4 cup loosely packed fresh sage leaves
  3. 2 tbsp prepared horseradish (more or less to taste)
  4. 1/4 tsp each salt and pepper
  5. Filtered water as needed to reach desired sauce consistency
For the fritters
  1. Combine everything except the coconut oil and mix well.
  2. In a non-stick pan, melt 1 tbsp coconut oil over medium heat. When oil is hot and shimmering pack a portion of fritter mixture into an ice cream scoop, gently release into hot oil, and flatten slightly.
  3. Fry fitters in batches, being careful not to crowd the pan. I cooked 4 at a time.
  4. After 3-5 minutes, when the bottom side is golden brown, turn carefully and continue cooking the flip side another 3-5 minutes until it's golden brown.
  5. Remove from pan and drain on clean paper towel.
  6. Continue cooking in this manner, adding small amounts of coconut oil to your pan as needed, until all the fritters are completed.
  7. Serve immediately with Horseradish & Sage Cashew Cream Sauce.
For the cashew cream
  1. In a blender or food processor combine drained cashews, sage, salt and pepper, and 1 tbsp horseradish. Blend on medium speed, adding water a tablespoon at a time until the sauce smooths and is almost the desired consistency.
  2. Stop the blender and taste the sauce. Add more horseradish if desired, and water if needed, then continue blending until smooth and creamy. (I really like horseradish so I used about 4 tbsp total)
  3. Store sauce in refrigerator until ready to serve fritters.
Notes
  1. I found a regular sized ice cream scoop was exactly the right portion size for these fritters.
  2. You might consider making the horseradish and sage cashew cream a day in advance as it keeps well in the refrigerator, and the flavors develop over the course of 24 hours.
  3. Leftover quinoa would be perfect for this recipe - plan ahead and that's one less ingredient to prepare the day you make the fritters!
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calories
246
fat
8g
protein
10g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Just today my friend and I were fantasizing about winning the lottery and paying off houses, cars, and college tuition bills so we could retire, travel, and live the “good life”.  But she was right when she prefaced all that with good health – because without that, we couldn’t enjoy all the riches our lives have to offer!  So here’s to Cooking, Eating, and Being Healthy, while enjoying every single morsel of food we put in our mouths, in order to live as rich a life as possible!