Yum yum yum! Nothing smells or tastes of autumn quite like a squash. Thus, I bring you this Vegan Squash Soup by Lady Ace Kitchen, a vegan food blog based out of Chicago. When Marie from Lady Ace Kitchen first approached me, I worried instantly about whether or not her vegan recipes would be suitable enough for me to use at work. After choosing to do this squash bisque and assuring my boss she would love it (this took almost a week of convincing), I finally got the chance to make it, and am I ever glad I did! This bisque is so simple, yet truly delicious! I ended up serving it on a night the family had company over, so I dressed up each and every bowl to make a stunning presentation, and literally, there wasn’t a drop left. So lets get started: this Vegan Squash Bisque is obviously suitable for those of you following vegan or vegetarian diets, as well as for clean-eating, paleo, lactose free, and gluten free diets.
While I’ve talked about the nutrients found in squash before regarding my Curried Coconut Squash Soup, I have yet to talk about cashews. Cashews are used to make the cashew cream, which turn this soup into a bisque. They also are a high quality protein source, and a good source of Magnesium, Copper, Manganese, and Phosphorus. For the purposes of this article, I’d like to focus on the roles of both Copper and Phosphorus in the body, since we don’t tend to think of these minerals too often.
There are three primary minerals viewed as absolutely essential to the human body: Copper, zinc, and Iron. Interestingly enough, we rarely think about the fact that nearly every cell in the human body requires trace amounts of copper in order to function. It is used both to maintain the cellular health of our nerves and neurones, but also to create neurotransmitters (chemical messengers between brain cells). Our skin needs it, since it also plays a key role in the formation of collagen, affecting the skin’s elasticity and overall health and appearance. This role in maintaining elasticity also is present when its used by the cardiovascular system, to help veins and arteries dilate and contract for the purpose of maintaining one’s blood pressure. Collagen is also required to help maintain strong bones, so copper is also used for this. Last but not least, copper is also used for creating several enzymes called cuprozymes, as an antioxidant to prevent oxygen induced cellular damage within the body, and is essential for proper immune system function. Note that the ways in which copper is used by the immune system are not well understood, but that extremely low white blood cell counts (neutropenia) is associated with copper deficiency.
It’s interesting to note that cashews, and other nuts, are huge sources of dietary copper. Especially cashews. These bad boys have just over 30% of your daily recommended intake in just 1 oz. (28g) of cashews! This recipe uses cashew cream, which requires 1 cup (approx. 225g) of cashews, giving each serving of this soup approximately 40% of your daily requirement for copper strictly from the cashews (assuming 6 servings). Plus, this cream adds a delicious nuttiness that perfectly compliments the squash. Yum!
The primary role of phosphorus in the human body is to aid in the growth and repair of cells and tissue, and is found in all cells in the human body. However, the majority of phosphorus (about 85% of that found in your body) is actually used for the growth, repair, and maintenance of your bones and teeth. When paired with calcium, the two minerals are used to provide rigidity in bones and teeth. It’s also used to regulate your body’s pH (acid-base balance) and to metabolize energy. Conveniently, cashews contain a ton of this stuff, with 1 oz. (28g) providing nearly 20% of the daily recommended amount.
So please give this soup a try, and don’t forget to check out Lady Ace Kitchen for more delicious vegan recipes! Let me know what you think in the comments below.
If you’re interested in learning more about any one of the nutrients talked about above, please check the LEARN tab for in depth articles about specific nutrients, try the search bar above. If you can’t find what you’re looking for, please feel free to request that information via the comments section below, or by contacting me at CaitieSarah@gmail.com
- Manganese is talked about in regards to this Curried Coconut Squash Soup
Don’t forget to check out Lady Ace Kitchen and the original Vegan Squash Bisque video below!
This recipe was featured by Living Vegan!
Vegan Squash Bisque, by Lady Ace Kitchen
Serves: 6 – 8
Active: 20 Minutes
Total Time: 40 Minutes
- 6 Cups of Squash, cubed (I used one large Hubbard Squash, but you can use any kind)
- 1 Onion, diced
- 3 Cups Vegetable Stock (I didn’t make my soup vegan, I used chicken broth)
- 1 Tbsp Extra Virgin Olive Oil (or butter)
- 1/2 – 1 Tsp Dried Rosemary
- 1/2 – 1 Tsp Dried Thyme
- 1/2 – 1 Tsp Dried Oregano
- 1/4 Tsp Nutmeg
- 4 – 8 Sprigs of Fresh Rosemary
- Salt and pepper to taste
- 1 Cup Cashews, Raw
- 1 Cup Vegetable Stock (Again, I used chicken broth)
- Mix the cashews and vegetable stock in a bowl and set aside to soak for 20 – 30 minutes.
- Heat the EVOO or butter in the bottom of a large pot over medium heat. Add the onion and sauté until softened.
- Add the squash, dried rosemary, thyme, oregano, nutmeg, salt and pepper. Stir to combine, then add the soup stock.
- Bring to a boil, then reduce heat to low, and simmer for 10 – 20 minutes, until the squash is fork tender.
- Allow to cool slightly, then puree using an immersion blender.
- Pour the cashew mixture into a blender or food processor and process until smooth.
- Serve by ladling the squash soup into a bowl, then placing a dollop of cashew cream in the middle. You can spread the cashew cream decoratively using a toothpick if desired. Sprinkle with a generous dash or two of paprika, then garnish with the tops of the sprigs of rosemary. Enjoy!