Delicata Squash Soup with Chinese 5 Spice (Vegan, Gluten-Free)

Sharon Palmer

Fall is upon us—the leaves are turning golden, the days are shorter and cooler, and winter squashes are in season! One of my favorite winter squashes is Delicata,   because unlike many winter squashes, the outer skin is a little more tender and easier to deal with. Just like the name says, Delicata is delicate in flavor, color, and size, making it the perfect vegetable for small meals or even stuffing. For my vegan soup, I paired Delicata squash with the warm, spiciness of Chinese 5 spice, which is a mixture of star anise, cloves, Chinese cinnamon, Szechuan pepper, and fennel seeds. You may not be familiar with this spice, which is used in many traditional Asian dishes, but it offers the perfect amount of sweet and savory for fall dishes, stir-fries, curries, and even baked goods.

Delicata squash, almonds, and Chinese 5 spice make the foundation of this easy, vegan soup.
Cooked sliced squash in boiling water until tender.
Meanwhile, saute onion and garlic in olive oil.
Blend soup in processor, and then reheat in a pan until warm and bubbly.
Pour into soup bowls and garnish as desired.
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Delicata Squash Soup with Chinese 5 Spice (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  • Yield: 6 servings 1x
Scale

Ingredients

  • 2 Delicata squash
  • 1 tablespoons extra virgin olive oil
  • ½ onion, chopped
  • 1 clove garlic, minced
  • 1 ½ cups almond (or soy) milk, plain, unsweetened
  • 1 teaspoon Chinese 5 spice
  • Salt and pepper to taste (optional)
  • ¼ cup almonds, chopped

Instructions

  1. Slice the squash in half horizontally, scoop out seeds, and slice into large pieces. Place in a large pot of boiling water, cover, and cook for about 15 minutes, until pierces easily with a fork but it still firm.
  2. Meanwhile, heat olive oil in a small skillet or sauté pan and sauté onion and garlic for about 9 minutes, until tender.
  3. Transfer onions and garlic to a one quart blender container.  Add almond milk and Chinese 5 spice.
  4. When squash is tender, drain pot into a strainer and cool squash slightly. Scoop out cooked squash with a spoon, removing from peel, and place in the blender container.
  5. Process blender for a minute or two until mixture is smooth and creamy.
  6. Pour blended soup into the pot and reheat for a few minutes until bubbly. Season with salt and pepper as desired.
  7. Pour into soup bowls and garnish with chopped almonds and additional Chinese 5 spice, if desired.

Notes

Instant Pot directions: Slice the squash in half horizontally, scoop out seeds, and slice into large pieces. Place the squash, along with the olive oil (may omit), onion, garlic, soymilk, and Chinese 5 spice in the container of the Instant Pot. Press “Soup” setting. Cook according to manufacturer’s directions. Season with salt and pepper as desired (optional), and garnish with almonds.

Slow cooker directions: Slice the squash in half horizontally, scoop out seeds, and slice into large pieces. Place the squash, along with the olive oil (may omit), onion, garlic, soymilk, and Chinese 5 spice in the container of the crockpot. Cook on high for 4–6 hours or on low for 8–12 hours. Cook according to manufacturer’s directions. Season with salt and pepper as desired (optional), and garnish with almonds.

Nutrition

  • Serving Size: 1 serving
  • Calories: 107
  • Sugar: 3 g
  • Sodium: 26 mg
  • Fat: 5 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 13 g
  • Fiber: 2.5 g
  • Protein: 4 g
  • Cholesterol: 0 mg

For other plant-based soup recipes, check out these:

Roasted Butternut Squash Soup with Hazelnuts
French Wild Rice Vegetable Soup
Indian-Style Yellow Lentil Stew

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