Gluten Free Butternut Squash Soup Recipe (Dairy Free, Nut Free)

Enjoy a creamy, allergy-free butternut squash soup. Perfect for cozy nights, soothing flavors, and no allergens. Ideal for everyone!

28

gr.

Carbohydrates

6

gr.

Sugar

6

gr.

Fats

2

gr.

Proteins

160

Calories

Gluten Free Butternut Squash Soup Recipe (Dairy Free, Nut Free)

This allergen-free Butternut Squash Soup recipe is designed to be safe for everyone, considering an extensive list of common allergens. It's delicious, simple to prepare, and perfect for a comforting meal.

Servings: 4

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 60 minutes

Rating: 5.0 from 100 votes

 
Equipment
 

  • Large saucepan
  • Blender or immersion blender
  • Cutting board
  • Chef’s knife

 
Ingredients
 

  • 1 large butternut squash (about 2 pounds), peeled, seeded, and cubed
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt (option for people on low sodium diets)
  • 1/4 teaspoon ground black pepper
  • 4 cups vegetable broth (ensure allergen-free)
  • 1 cup unsweetened coconut milk (ensure you're using a brand that's free from cross-contamination)
  • Optional: fresh chopped parsley for garnish

 
Instructions
 

  • Heat the olive oil in a large saucepan over medium heat.
  • Add the chopped onion and garlic to the saucepan, sautéing until they are translucent and fragrant, about 5 minutes.
  • Add the cubed butternut squash, ginger, cinnamon, salt, and pepper to the saucepan. Stir well to coat the squash with the spices.
  • Pour the vegetable broth into the saucepan, bringing the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for about 30 minutes or until the butternut squash is tender.
  • Remove the saucepan from heat. Using a blender or immersion blender, purée the soup until smooth. Be cautious if using a blender by allowing the soup to cool slightly and blending in batches to avoid burns from steam.
  • Return the puréed soup back into the saucepan if needed and stir in the coconut milk. Heat the soup over low heat until warmed through, about 5 minutes.
  • Taste and adjust seasoning, if necessary.
  • Serve hot and optionally garnish with fresh parsley.

 
Notes
 

  • This recipe is free from the most common allergens: gluten, dairy, eggs, peanuts, tree nuts, soy, fish, shellfish, and sesames.
  • If intolerant to any of the spices, they can be omitted or substituted with others according to your dietary preferences.
  • Nutrition: Serving: 1 cup | Calories: 160kcal | Carbohydrates: 28g | Protein: 2g | Fat: 6g | Saturated Fat: 3g | Sodium: 370mg | Fiber: 4g | Sugar: 6g

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Butternut squash soup Recipe Troubleshooting

Why is the soup thinner than expected after blending?

 

Reasons the Soup May Be Thinner Than Expected

 

  • Excess Liquid: The amount of vegetable broth or coconut milk might have been more than required, diluting the soup's consistency.
  • Insufficient Squash: The butternut squash might not have been enough to achieve the desired thickness, especially if it was underweight or not cubed properly.
  • Over-blending: Blending for too long can incorporate extra air, giving the illusion of a thinner texture.
  • Ingredient Variation: Variances in the squash's water content can affect the final texture.
  • Simmer Time: The soup might not have been simmered long enough, preventing it from reducing and thickening.

 

What causes the soup to taste bland?

 

Causes for Bland Soup

 

  • Insufficient Salt and Seasoning: Often, the lack of adequate salt is a primary reason for bland taste. Adjusting seasoning levels is crucial.
  • Lack of Herbs and Spices: Incorporating aromatic herbs or spices like basil, thyme, or pepper can enhance the flavor profile significantly.
  • Weak Stock or Broth: Using a bland or diluted stock can result in a less flavorful soup. Ensure the broth is well-seasoned or consider using a higher quality stock.
  • Overcooked Vegetables: Cooking vegetables for too long can reduce their natural flavors, making the soup taste dull.
  • Missing Acid Component: A splash of lemon juice or vinegar can brighten and balance the flavors in soup.
  • Insufficient Cooking Time: Allowing the soup to simmer longer lets flavors meld together more fully, enhancing the overall taste.

 

How to fix soup that's too salty?

 

How to Fix Soup That's Too Salty

 

  • Water or Broth: Add water or low-sodium broth to the soup to dilute the saltiness. Taste and adjust as needed.
  • Potatoes: Add peeled, raw potatoes to the soup. They can absorb some of the salt. Remove them once they're cooked.
  • Acidic Ingredients: Add an acidic ingredient like lemon juice, vinegar, or tomatoes to help balance the flavors.
  • Dairy: Stir in dairy products like cream, yogurt, or milk to lessen the salty taste.
  • Additional Ingredients: Incorporate more vegetables, rice, pasta, or beans to absorb some of the salt and make the soup heartier.
  • Sugar: Add a small amount of sugar to counteract the saltiness. Be careful not to add too much or the soup may become sweet.

 

Why are there chunks after blending?

 

Why Are There Chunks After Blending?

 

  • Insufficient Blending Time: The ingredients may not have been blended for a long enough period, preventing them from reaching a smooth consistency.
  • Overfilling the Blender: Filling the blender beyond its capacity can hinder its ability to blend effectively. It's essential to blend in batches if there is too much volume.
  • Blender's Power and Quality: Not all blenders are created equal; some may lack the power to thoroughly blend certain ingredients, especially tougher ones.
  • Incorrect Blending Technique: Pulse or blend at various speeds to ensure all ingredients are adequately processed. Stir the mixture and blend again if needed.
  • Clogged or Worn Blades: Regular wear and tear can dull blades, reducing their ability to blend thoroughly. Additionally, clogging can occur, especially with fibrous ingredients.
  • Inadequate Liquid: Adding a bit more liquid can help achieve a smoother blend by allowing the ingredients to move around more freely within the blender.

 

How to handle a soup that's too spicy?

 

Tips to Handle a Soup That's Too Spicy

 

  • Add Dairy: Stir in some milk, cream, or yogurt to help neutralize the spiciness.
  • Incorporate Sweetness: Add a small amount of sugar or honey to balance out the spice.
  • Increase Acidity: Squeeze in some lemon or lime juice; the acidity can cut through the heat.
  • Include More Broth or Water: Diluting the soup with extra liquid can reduce its spiciness.
  • Add a Nut Butter or Coconut Milk: A creamy element like peanut butter or coconut milk can tone down the spice.
  • Serve with Bread or Rice: Pair the soup with something bland, like bread or rice, to counteract the spice.

 

What leads to a bitter taste in the soup?

 

Reasons for Bitter Taste in Soup

 

  • Overcooked Vegetables: Cooking vegetables like celery, bell peppers, or certain leafy greens for too long can release a bitter taste.
  • Bitter Ingredients: Some ingredients, such as citrus zest or certain spices, can add bitterness if used excessively.
  • Burnt Ingredients: Burnt garlic, onions, or spices can impart a bitter flavor to the soup.
  • Improper Seasoning: Lack of salt can sometimes accentuate bitterness, while too much black pepper can contribute a sharp taste.
  • Old or Spoiled Produce: Using old or improperly stored vegetables can result in unwanted bitter flavors.
  • Herbs: Some fresh herbs, when added in large quantities or cooked for too long, can make the soup bitter.

 

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How to Make This Butternut squash soup Recipe Vegan?

 

How to Make This Butternut Squash Soup Recipe Vegan

 

  • Replace Butter: Use olive oil or another plant-based oil instead of any butter that may be used in a non-vegan version.
  • Ensure Broth is Vegetable: Use vegetable broth to avoid any animal products, ensuring it's free from cross-contamination.
  • Use Coconut Milk: Replace any dairy-based cream with unsweetened coconut milk or another plant-based milk, like almond or oat milk, to achieve the same creamy consistency.

 

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Overview

How to Make This Butternut squash soup Recipe Vegan?

Butternut squash soup Recipe Troubleshooting

Allergy Free Butternut squash soup FAQ

Why is the soup thinner than expected after blending?

What causes the soup to taste bland?

How to fix soup that's too salty?

Why are there chunks after blending?

How to handle a soup that's too spicy?

What leads to a bitter taste in the soup?

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This allergen-free Butternut Squash Soup recipe is designed to be safe for everyone, considering an extensive list of common allergens. It's delicious, simple to prepare, and perfect for a comforting meal.

Servings: 4

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 60 minutes

Rating: 5.0 from 100 votes

 
Equipment
 

  • Large saucepan
  • Blender or immersion blender
  • Cutting board
  • Chef’s knife

 
Ingredients
 

  • 1 large butternut squash (about 2 pounds), peeled, seeded, and cubed
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt (option for people on low sodium diets)
  • 1/4 teaspoon ground black pepper
  • 4 cups vegetable broth (ensure allergen-free)
  • 1 cup unsweetened coconut milk (ensure you're using a brand that's free from cross-contamination)
  • Optional: fresh chopped parsley for garnish

 
Instructions
 

  • Heat the olive oil in a large saucepan over medium heat.
  • Add the chopped onion and garlic to the saucepan, sautéing until they are translucent and fragrant, about 5 minutes.
  • Add the cubed butternut squash, ginger, cinnamon, salt, and pepper to the saucepan. Stir well to coat the squash with the spices.
  • Pour the vegetable broth into the saucepan, bringing the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for about 30 minutes or until the butternut squash is tender.
  • Remove the saucepan from heat. Using a blender or immersion blender, purée the soup until smooth. Be cautious if using a blender by allowing the soup to cool slightly and blending in batches to avoid burns from steam.
  • Return the puréed soup back into the saucepan if needed and stir in the coconut milk. Heat the soup over low heat until warmed through, about 5 minutes.
  • Taste and adjust seasoning, if necessary.
  • Serve hot and optionally garnish with fresh parsley.

 
Notes
 

  • This recipe is free from the most common allergens: gluten, dairy, eggs, peanuts, tree nuts, soy, fish, shellfish, and sesames.
  • If intolerant to any of the spices, they can be omitted or substituted with others according to your dietary preferences.
  • Nutrition: Serving: 1 cup | Calories: 160kcal | Carbohydrates: 28g | Protein: 2g | Fat: 6g | Saturated Fat: 3g | Sodium: 370mg | Fiber: 4g | Sugar: 6g

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Is This Butternut squash soup Recipe Nut Free?
Is This Butternut squash soup Recipe Gluten Free?
Is This Butternut squash soup Recipe Dairy Free?
Is This Allergy Free Butternut squash soup Recipe low FODMAP?