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Monday, January 18, 2016

Squash and Protein Soup for One

It’s raining and the middle of a workday. What to do, what to do? Oh, here. A nice, comfort-laden soup! Ta-da!

1 cup squash (butternut, banana, pumpkin etc.), peeled and cubed
1 TBLSP coconut or vegetable oil
1 clove garlic, diced finely
1 scoop unflavored vegan protein powder (about 2 TBLSP)
3/4 cup water or vegetable broth
1/2 cup non-dairy milk (I like almond, but coconut would be delicious)
2 teaspoons brown sugar (or agave nectar)
1 teaspoon lemon zest (orange would be lovely too)
1 TBLSP lemon juice (orange would be lovely too)
Salt and pepper
Cilantro leaves
Roasted pumpkin seeds
Flaked coconut
Green onion
Sliced radishes
Lemon zest
Chiffonade of spinach leaves
  1. In a covered saucepan, steam the squash over water until it’s tender enough to puree in a food processor or with an immersion blender. It will take about 20 minutes to soften the squash. You could also use a cup of pureed pumpkin from a can (not pie filling).
  2. In a measuring cup, combine the water/broth, milk, and brown sugar/agave with the protein powder. Don’t leave any lumps! (A whisk works pretty well.)
  3. Heat the oil in a saucepan over medium heat. Toast the garlic until just fragrant, about 30 seconds.
  4. Add the squash and the water/broth/protein/sugar mixture to the pan, and bring it to a boil. Turn the heat down and simmer, uncovered, for about 10 minutes.
  5. Add in the lemon juice and zest, and season with salt and pepper.

Serve with any or all of the garnishes—go wild!
  • Try it with banana squash, or really go wild and use yellow zucchini! Any of those lovely turban-shaped squashes, like kombacha, will do nicely too.
  • Use coconut milk and add some curry or garum masala, and substitute lime for the citrus, and use coconut as a topper for an Indian flavor.
  • You could skip the protein powder for a less filling soup if it was a first course or you have a hefty salad to chomp through.
  • Instead of the veggie broth or plain water, try green tea!
  • Rice would make a nice addition. You could either blend cooked rice up with the squash for a creamy and unctuous offering, or add cooked rice at the end for a few nice morsels in each bite. Probably ½ cup to 1 cup of cooked rice would do it, either way.

The picture at the top of the page is with the protein powder, at the bottom without the protein powder but with rice. It’s yummy, either way!

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