Roasted Butternut Squash, Apple & Walnut Soup [Vegan & Gluten Free]

Healthy Recipes

Serves 6-8
Prep, Cooking & Assembly: 80-120 mins ( *Dependant on skill or kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, 2*baking trays, silicone mat(s) (or kitchen foil), veggie peeler, mixing bowl, blender, resealable container (*optional)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, omega-3+6, calcium, iron, potassium and per serving (based on six servings) is low in salt, free sugars and saturated fats. 

It’s now officially Autumn, so we should all be making the most of this season (and our local markets!) by sourcing some of nature’s delicious squashes and root vegetables (just to name a few!); all of which can be enjoyed in some hearty, healthful and flavourful soups, stews, warm salads or casseroles!

This soup has some beautifully roasted butternut squash, apple and banana shallots, giving it a delicious and satisfying natural sweetness. A dash of chutney, nutmeg and walnut oil really help to round things off, providing a tasty, wholemeal and seasonal feel. Enjoy it on its own or with some warmed wholemeal pitta bread! 

We used some swede (as we had some to spare!), but it became a tasty ‘background note’ to this soup. Butternut squash is always a winner in our book, but if preferred, substitute it for some pumpkin, acorn squash or sweet potato instead. Please check out some of our other soup recipes here for more tasty, seasonal and satisfying recipes!

Happy Cooking everyone! 😀

 

NB: We did not end up using the maple syrup and we used one more apple than shown here!

 

Ingredients

+++++++++++++++++++++200g       Banana Shallots
+++++++++++++++++++++8g            Garlic clove (about 2)
+++++++++++++++++++++                Low-Fat Oil Spray
+++++++++++++++++++++580g       Swede
+++++++++++++++++++++640g       Braeburn Apples
+++++++++++++++++++++30g         Plum & Apple Chutney (GF if required)
+++++++++++++++++++++1.8kg       Butternut Squash
+++++++++++++++++++++3g            Dried Sage
+++++++++++++++++++++2 tbsp     Extra Virgin Olive Oil
+++++++++++++++++++++500ml    Vegetable stock (low-salt/DF; GF if required)
+++++++++++++++++++++1.5L         Water
+++++++++++++++++++++1-2g        Ground Nutmeg
+++++++++++++++++++++3 tsp       Walnut Oil
+++++++++++++++++++++                Walnut pieces, chopped and/or toasted (*optional)

 

Directions

Trim the ends off the shallots and discard. Place the shallots and garlic onto a lined baking tray. Spray and coat with a little low-fat cooking oil.

 

 

Wash, peel and then chop the swede into cubes. Wash, peel, remove the core/seeds and chop the apple into rough pieces.

Normally we wouldn’t peel our apples, but the skins can give an unwanted bitterness to the soup!

 

 

Place the swede into a large mixing bowl. Add about ¼ of the quantity of chutney. Spray it with some low-fat cooking oil. Mix to coat.

 

 

Place the swede and apple onto the same baking tray as the shallots and garlic.

 

Heat the oven to 190C/375F. Line another baking tray with some parchment paper.

 

In the meantime, peel, trim the ends, deseed and then chop the squash into 1 inch cubes.

 

 

Place the squash into a large mixing bowl. Add the remaining chutney, 3g dried sage and 2 tbsp of olive oil (alternatively use some low-fat cooking oil). Mix to thoroughly coat.

 

 

Transfer the squash onto the lined baking tray, spreading it as evenly as possible.

 

 

  • Place the baking tray with the swede and apple mixture onto the lower oven shelf. Roast for about 30-35 mins or until tender and slightly crisp around the edges; turning the mixture and rotating the tray in the oven at least once.
  • Place the baking tray with the squash onto the middle oven shelf. Roast for about 35-40 mins or until tender and slightly crispy around the edges; turning and flipping the squash at least once.

Our roasted veggies! Remove and allow to cool for at least 5-10 mins.

 

 

Once cooled, peel the skin off of the shallots and garlic. Transfer the vegetables and apple (in batches) into a blender along with a little of the vegetable stock and/or water. Blend until smooth and creamy.

Alternatively, transfer the mixture (and liquids) into a large non-stick pot and blend with a stick blender until smooth.

 

 

Transfer the puréed vegetable mixture into a large and resealable container or a large, non-stick pot (if applicable). Repeat until all of the vegetables have been puréed. Add any remaining water, 1-2g nutmeg and 3-4 tsp walnut oil. Stir to combine. Taste and season as necessary. Reheat the soup over a low heat until warm (if applicable).

NB: If a thinner soup is preferred, add more water than we have previously advised! Ours went into this plastic tub; the joys of meal prepping!

 

 

Serve warm. Ladle the soup into a bowl. Garnish with a drizzle of walnut oil and/or some walnut pieces and fresh chives (if desired) and for the extra hungry, serve with a piece of warmed wholemeal pitta bread!

 

Enjoy!

 

Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 4 days. Alternatively portion and freeze the soup in several resealable and air tight containers (do not overfill); defrost and reheat within 1-2 months.

Recipe updated:19/02/16
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2 thoughts on “Roasted Butternut Squash, Apple & Walnut Soup [Vegan & Gluten Free]

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