“No bake soup? What the heck?”
I know, right??
But it’s an awesome thing. Well, I don’t know if it’s a “thing” yet, but it should and will be.
I’ve adapted the no bake soups in my home in honor of raw soups, which is totally a thing, in case you didn’t know. I’m just not big on them.
Anyways, I love three things: warm comfort food, quick recipes, and nourishing dishes that my kids will actually eat and ask for more of. No bake soups – and this one in particular – meet all those requirements.
I hope you enjoy as much as we do!
What you will need
- 1/2 small sugar or “pie” pumpkin ( usually found in the organic produce section in winter and fall months )
- 1 small to medium butternut squash
- 5 medium to large organic carrots*
- 1 small organic onion
- 1/4 head of organic cauliflower
- 1 – 2 cloves organic garlic
- 1 head of organic celery*
- 4 organic white potatoes – sweet or regular or
- 1 1/2 large organic orange sweet potatoes*
- 1 can organic unsweetened coconut milk or
- 1 1/2 cup coconut cream
- Unrefined celtic sea salt to taste
- Herbs to taste – I used Braggs Organic Seasonings, rosemary, thyme, red pepper, and black pepper
- 1 pack of sugar-free hotdogs* from Wellness Meats online ( regular hotdogs are a listed carcinogen by the World Health Organization ) or
- 1 cup dry quinoa
- A high-powered blender like Vitamix or a Ninja. I’m a loyal Vitamix-er.
Most important to buy in organic*
Turn on an uplifting podcast and chop
- Chop the pumpkin and squash into 1″ squares. I remove the outer skin.
- Open coconut can. You should see that the cream has separated from the milk; scoop out the cream out and put it in the blender along with the squash and pumpkin cubes. You can either save the coconut milk ( I save mine for making kefir ) or pour it in too.
- Fill the blender up with about 3 cups of filtered water ( this soup is very forgiving and it doesn’t need to be exact ).
- Add seasonings to the blender.
- Secure the lid and blend everything together, starting on low and ending on high, until everything is puréed nicely together in a pumpkin smoothie.
- Pour your pumpkin smoothie into a safe cookware ( another post ) pot that can hold a lot of food 🙂
- Press the garlic and scoop into the pot.
- Chop the other veggies and add them to the pot too. At this point you can turn on the stove to medium and almost completely cover the pot with a lid.
- You can chop your Wellness Meats hotdogs and add them as the veggies begin to get soft or
- You can add your quinoa to the mix about 15 minutes prior to turning off the stove.
Cook about 20 – 25 minutes or until veggies are slightly soft.
This meal is great because it’s packed with fiber and nutrients, and due to it’s alkalizing pH content, it’s calming to the nervous system.
And just a tip, if you want to make this meal extra calming either for your kid’s evening jitters or for your holiday anxiety, opt for the quinoa over a meat option. Quinoa is an energetically calming food and packed with protein, making it the perfect nighttime food.
And I hope you see what we just did there: we made a dish that is healthy, and hopefully that you and yours will love. Pumpkin is a favorite food of mine to work with, and not in pies, because it’s such a great healer.
Loaded with Vitamin E, essential for skin repair and elasticity, and full of beta carotene which is the precursor to precious, natural Vitamin A, it’s a great food for anyone who needs to heal scar tissue, stay young, and maintain eye health. Hellooo.
And by not baking the pumpkin prior to cooking it in the stove, which is usually the case with veggie soup bases, we preserved some of the important nutrients that usually get lost in the cooking process, such as the delicate Vitamin C and that beautiful beta carotene.
You know how when you cook your brightly colored veggies they sometimes get dull and brown or greyish? That’s the loss of important nutrients. So it’s important to make the connection between beautiful, vibrant colors and nutrition, and to learn how to cook our food so that we can benefit from all it has to offer! If you try this recipe please tag me in a pic – I want to see your bright punkin soup!
Hugs, and the Freedom to be Healthy…which is in your hands.
Ashley Lynn <3