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. 

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)

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).

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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