Low Fat Vegan Butternut Squash Soup

Low Fat, 80/10/10
October 18
1 Comment

If there is one dish that gets me through the winter, its soup – specifically, butternut squash soup. I tend to hibernate during the winter. I’m not one for winter sports and when it feels so cold outside that my face burns, I really don’t like leaving my house. You can generally find me wrapped in a cozy blanket, working away on my laptop, with a mug or bowl of something hot by my side. Can you blame me?Come fall, squash is in abundance around here – southern Ontario, that is. You can literally find it anywhere and I make a point of picking one up every time I’m at the grocery store. I do tend to switch between butternut squash and spaghetti squash, but you can bet there is a squash of some sort in my fridge or on my plate at all times during the fall months. Fall also means I get lazy. Really lazy. I don’t know what it is about the changing of seasons, but once that cold air hits, I am really content doing…nothing. Meaning my cooking must be easy and quick. Luckily, this butternut squash soup involves very little prep, is simple to make and stores well in the fridge. Maybe that’s why I continuously make it. Also probably because it’s extremely low in fat, oil free and super filling. It is also flavourful, savoury and comforting. That’s definitely why I keep coming back. 

Low Fat Vegan Butternut Squash Soup
A delicious, savoury soup, low in fat and full in flavour.
  1. 3 kilograms of diced butternut squash, already cooked (frozen is ok)
  2. 150 grams of silken tofu
  3. 1 small onion, diced
  4. 4 cups of water
  5. 3 cups of nut milk (unsweetened)
  6. 5 cups of vegetable broth
  7. 3 garlic cloves (1 tbsp garlic powder)
  8. 3 heaping tbsp nutritional yeast
  9. 1/2 tbsp ginger powder
  10. 1/2 tsp white pepper
  11. 1 tbsp + 2 tsp salt (or to taste)
  12. 1/2 tsp dried, ground sage
  13. 1/2 tsp numeric powder
  1. In an extra large pot, use half a cup of vegetable broth to sauté garlic and onion on medium, until clear.
  2. Add the rest of the ingredients, except the tofu and stir well.
  3. Bring to a boil, reduce heat to low and cover the pot. Let it simmer for approximately 15 minutes.
  4. Add tofu.
  5. Using a hand blender, carefully blend the soup until it is fully puréed. If you do not have a hand blender, you may transfer the soup to a regular blender to blend. Pay attention to if your blender does not take hot liquids. If so, wait for the soup to cool before transferring.
  6. Once blended, salt to taste.
  7. Garnish with toasted bread, vegan sour cream, parsley, pumpkin seeds, or raisins.
  1. This makes a VERY large batch of soup. Feel free to cut the recipe in half, or even a quarter if you're one or two people.
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  1. GiGi

    October 23

    Butternut Squash Soup is my all time favorite, so I can’t wait to try this low-fat and veganized version! Thank u!!! 💚💜💚

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