1/4 cup water
1 onion, finely chopped
2 pounds butternut squash, peeled and chopped
1 carrot, chopped
1 1 1/2-inch piece fresh ginger, grated
1/2 teaspoon ground cinnamon
1 tablespoon ground coriander
3 cups vegetable stock
1 cup soymilk
salt, to taste
freshly ground black pepper, to taste


In a heavy-bottomed pan, sauté onion in water over medium heat for 5 minutes, until golden. Add squash, carrot, ginger, cinnamon, and coriander. Cook while stirring for 5 to 8 minutes, until the vegetables are browned.

Add the vegetable stock and soymilk and bring to a boil. Reduce the heat to medium and cook, stirring for 30 to 35 minutes until the vegetables are tender. Blend until smooth in a blender or food processor. Add salt and black pepper to taste.

Per serving: 129 calories; 1.4 g fat; 0.2 g saturated fat; 9.3% calories from fat; 0 mg cholesterol; 4.2 g protein; 29.2 g carbohydrates; 8.3 g sugar; 8.5 g fiber; 147 mg sodium; 184 mg calcium; 1.8 mg iron; 33.4 mg vitamin C; 14,961 mcg beta-carotene; 2.8 mg vitamin E

Makes 4 servings

Credit: PCRM Physicians Committee (


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