Squash au Vin Soup
Squash au Vin Soup
This soup is hearty, healthy and filling. Full of root veggies and some grains such as farro or wheat berries. Eliminating the oil and butter makes it vegan and very delicious. Low in calories but large on taste. Test this one out on your family.
4 ounces mushrooms, quartered (114 grams)
- 1/2 teaspoon tamari
- 2 teaspoons of French Tarragon
- 2 teaspoons of ground coriander seed
- 1 large onion, thinly sliced or diced (150 grams)
- 4 large shallots, peeled and diced (if you cannot find shallots,
- add more onions) (43 grams)
- 6-8 garlic cloves, pressed
- 1 ¼ cups dry white wine (160 grams)
- ¾ cup whole wheat berries, farro, barley or freekeh (144 grams)
- 2 tablespoons white or red miso paste (34 grams)
1 medium sized squash, peeled and sliced (butternut, delicata or kabocha) (1360 grams or 3 pounds)
- 1 large sweet potato, sliced (180 grams – 6 1/4 ounces)
- 1 cup Italian parsley leaves (25 grams) or chopped kale
- 1/2 cup unsweetened plant-based yoghurt (120 grams)
- 30 sliced fresh onion rings – purple preferred
Heat the pot on the stove over medium high heat. Add 1-2 tablespoons of water and cook the mushrooms for 5-6 minutes. Remove from pot and set aside. Add 1-2 more tablespoons of water and add the onions and shallots to the pot. Add 1 teaspoon of tamari. Cook for 6-8 minutes. The onions will begin to shed their water and help the sautéing process. Add the garlic and another tablespoon of water as needed to brown the mixture. Stir to make sure the vegetables do not burn.
Add the wine, simmer until reduced by half, about 5 minutes. Add wheat berries (or farro), miso bean paste and 4-5 cups of water. Bring to a boil. Reduce heat and simmer on low to medium heat until wheat berries are completely cooked, about 20 minutes. They should be tender not hard.
Taste and season as necessary. Add the squash and sweet potatoes. Cover them with the soup to cook them. Cook until tender, about 30 minutes. Add the mushrooms to the mixture. Cook for 1-2 more minutes.
Ladle into soup bowls and put the squash in last so that it will show on top. Top the soup with the onion rings, plant-based yoghurt and Italian parsley.
Inspiration from LCBO Food and Drink magazine. Reduced the calories and replaced oil and butter with water to produce a vegan soup.
Calories 390, Fat 6 grams, Saturated Fat 4.6 grams, Cholesterol 0 milligrams, Sodium 550 milligrams, Carbs 75 grams, Fiber 15 grams, Sugar 15 grams, Protein 10 grams