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+ servings

Immune Support Superfood Soup

Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Course Appetizer, Dinner, Lunch
Cuisine California, Farm to Table, Nutrient Dense, Vegan, Vegetarian
Servings 8 servings
Calories 380 kcal

Ingredients
  

  • 2 1/2 cups butternut squash cubes about 1 12-oz. bag from the market
  • 2 cups onion chopped- about 1 medium onion
  • 1 cup celery coarsely chopped- about 2 stalks
  • 2 cups medium carrots coarsely chopped- about 3-4 carrots- use carrots with tops- reserve tops for garnish
  • 2 1/2 cups red bell peppers cleaned and diced- about 2 peppers
  • 2 1/2 quarts vegetable broth or bone broth
  • 2 cups shiitake mushrooms stemmed and sliced- about 1 3.5-oz package
  • 2 cups crimini mushrooms sliced whole- about 1 4-oz. package
  • 2 tbsp. fresh ginger minced or chopped
  • 4 cloves garlic chopped
  • 1 tbsp dried turmeric
  • 1/2 tbsp chile powder
  • 1 tsp cumin
  • 1 cup sunflower seed butter 100% sunflower seeds if possible
  • 1/2 cup nutritional yeast
  • 1/4 cup carrot tops chopped- substitute fresh parsley if needed
  • 1 tsp salt to taste
  • 1 tsp black pepper to taste
  • Sauerkraut or other fermented vegetable- optional topping
  • Bruschetta salsa optional topping

Instructions
 

  • In a large soup pot, combine the squash, onion, celery, carrots, bell peppers and vegetable broth. Bring the mixture to a boil, then reduce to a rolling simmer. Simmer for about 25 minutes. Add the ginger, garlic, turmeric, chile powder and cumin, return to rolling simmer for another 10 minutes.
  • At this point, you can taste the broth for complexity. If it tastes flat, keep it going for a bit longer until you have a complex flavor from all the ingredients. Sometimes, depending on the quality of your produce, this will fluctuate a bit. Don't be afraid to use your own taste buds and judgement. 
  • Add the sunflower seed butter and nutritional yeast, and immediately remove from heat. Give the soup a stir to break up the sunflower butter. Puree the soup using an immersion blender or Vitamix-style high speed blender. Remember that hot soup in a blender can be combustible, so start at a low speed to avoid burns or injury. 
  • Return the pureed soup to the stove at medium heat. Add both types of mushrooms, stir in, and cook for about 10 more minutes, until the mushrooms have cooked through and are no longer floating at the top of the soup. 
  • Add the chopped carrot tops or parsley, reserving a little for garnish. Taste for salt and pepper. Remember that depending on the broth you use, you may or may not need additional salt. Sodium is an electrolyte, but too much will cause an imbalance in your minerals. 
  • Serve the soup topped with your favorite sauerkraut as a garnish, chopped cabbage, bruschetta salsa, or other healthy topping. Garnish with a sprinkle of chopped carrot tops or parsley. 

Notes

 
Nutrition Facts
Immune Support Superfood Soup
Amount per Serving
Calories
380
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
10
g
Monounsaturated Fat
 
3
g
Sodium
 
1041
mg
45
%
Potassium
 
1031
mg
29
%
Carbohydrates
 
47
g
16
%
Fiber
 
10
g
42
%
Sugar
 
14
g
16
%
Protein
 
18
g
36
%
Vitamin A
 
13550
IU
271
%
Vitamin C
 
209.6
mg
254
%
Calcium
 
70
mg
7
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 380kcalCarbohydrates: 47gProtein: 18gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 10gMonounsaturated Fat: 3gSodium: 1041mgPotassium: 1031mgFiber: 10gSugar: 14gVitamin A: 13550IUVitamin C: 209.6mgCalcium: 70mgIron: 5mg
Keyword butternut squash, immune support, sunflower butter, vegan, vegetarian
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