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Creamy Butternut Squash Ginger Soup (vegan, gluten free, oil free)

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Delicious and healthy butternut squash ginger soup that is easy to prepare, vegan, oil free, and gluten free. One serving contains 390 calories is budget friendly ($1.70 per serving).

Today’s recipe is a creamy and delicious butternut squash ginger soup. The butternut gives the recipe a sweet hint while the ginger gives the recipe a spicy kick. Great northern beans provide important minerals and plant based protein. The parsley and thyme add more flavor to the vegan soup and you can adjust these spices to your needs.

This vegan soup meal makes a great balanced vegan dinner or lunch. You can make this in one pot (or instant pot) and also freeze for later. The recipe can be prepared within 30 minutes and is also very budget friendly. 

Vegan butternut squash ginger soup. Gluten free vegan plant based dinner or lunch meal.

Cost and Nutrition of the Vegan Butternut Squash Ginger Soup

  • 1 butternut squash (take out seeds) $4.00
  • 20 baby carrots $0.50
  • 2 medium potatoes $0.40
  • 1/2 onion, cubed $0.12
  • Seasoning $0.40
  • 2 cans great northern beans $1.16
  • 1 cup soy milk $0.25

One serving of this recipe costs about $1.70. Please note that these numbers depend on season and store. I got all my ingredients at Walmart with the Walmart grocery pick up and made this meal in September. Also, I only calculated the price based on the items I used, not on the bulk I bought. You can use the leftovers for other recipes.

One serving of this soup (about 3 cups) contains 390 calories, 80 g carbs, 1.8 g fat, 18.9 g protein, and 19.8 g fiber. This meal is high in B-vitamins, folate, Vitamin A and C, iron, magnesium, zinc, and potassium.

If you would like to increase the caloric intake simply double up on ingredients and serving size. Two servings of this vegan butternut squash ginger soup would make 780 calories and give you 38 g of protein.

Creamy Butternut Squash Ginger Soup (vegan, gluten free, oil free)

Creamy Butternut Squash Ginger Soup (vegan, gluten free, oil free)

Yield: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Delicious and healthy butternut squash ginger soup that is easy to prepare, vegan, oil free, and gluten free. One serving contains 370 calories is budget friendly ($1.70 per serving).

Ingredients

  • 1 Butternut squash (take out seeds), cubed
  • 20 baby carrots
  • 2 medium potatoes, cubed
  • 1/2 onion, cubed
  • 1 t parsley (dried)
  • 1 t sage (dried)
  • 2 cans great northern beans (3 cups), drained and rinsed
  • 1 cup soy milk
  • slice of ginger (1 inch, or two if you like it)
  • 5 cups water
  • hand blender

Instructions

  1. Bring the water to a boil in a large pot, then chop all veggies into larger chunks. Make sure to take the seeds out of the butternut squash.
  2. Add all ingredients to the boiling water and cook until they are all soft (about 15-20 minutes).
  3. If you use an instant pot you can set it to: stew - high - 5 minutes.
  4. Then use a hand blender to puree all ingredients. Add more spices as desired.
Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 390Total Fat: 1.8gCholesterol: 0mgCarbohydrates: 80gFiber: 19gProtein: 19g
© Lisa

Healthy and easy butternut squash and ginger soup. Creamy butternut soup great for fall and winter. Contains important vitamins, minerals, and fiber.
One pot or instant pot butternut squash ginger soup for quick and easy weeknight meals.
Butternut squash soup with plant based protein For 780 calories you get 38 g of plant based protein. This also provides important minerals and vitamins. This meal is anti inflammatory and makes a great post workout meal.
Butternut squash soup vegan weight loss meal. One serving contains 390 calories and can be adjusted to your needs. Filled with whole plants, protein, fiber and more. Great vegan weight loss diner that can be done in one pot under 30 minutes.


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Lisa is the creator of 2sharemyjoy.com and the author of Plant Powered Health. She earned a Master’s degree in sports education and also earned a certificate in vegan nutrition. Lisa uses her education to analyze nutrition research and turns it into a practical approach for her audience. Her readers enjoy her well-planned easy vegan recipes and meal plans. Read More…

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