Think, Eat, Be Healthy

Minted Red Kuri Squash Soup Recipe

Red kuri is a variety of hard winter squash.

Red kuri is a variety of hard winter squash.

Minted red kuri squash soup is a healthy whole food recipe that is also vegan and gluten-free. Red kuri is a variety of hard winter squash with bright red skin, orange flesh and a slightly sweet flavor. This vegan soup recipe oven roasts red kuri squash, roma tomatoes and onion together, adding rich smokiness and a little acidity to the sweetness of the squash. Fresh mint and black pepper make for a large presence in the mouth.

This is a fast and simple soup recipe with only four whole food ingredients plus salt and pepper. All of the actual cooking is done in the oven on one tray. There is very little added fat and no added sugar. The squash, tomatoes and onion are all high in anti-inflammatory compounds and nutrients, especially the carotenes. Minted red kuri squash soup will fit into any healthy whole food diet.

Split red kuri squash

Split red kuri squash

Start by splitting the squash in half. Scoop out all of the seeds and pulp with a spoon. Clean and save the seeds for nutritious snacks. Peel the squash carefully with a vegetable peeler or paring knife. The squash is very hard but this variety has thin skin.

The ingredients of minted red kuri squash soup

The ingredients of minted red kuri squash soup

Cut the squash flesh into 1 inch cubes and place into a mixing bowl. There should be about 2 cups of flesh from a half squash. Save the other half squash for another meal. Add 1 small yellow onion cut into four pieces and 3 large roma tomatoes with the stems removed. Drizzle with 3 tablespoons of coconut oil or olive oil and toss well to coat all of the vegetable pieces.

mg5169-red kuri squash soup-web

Place the oiled soup ingredients on a shallow baking tray. Place in a preheated 425 degree oven for 35-45 minutes. Do not turn or stir the vegetables during roasting.

The roasted vegetables

The roasted vegetables

The vegetables are done when the squash is tender and all of the pieces are well browned on top. Remove from the oven and place the vegetables into the bowl of a food processor. Try to get as much of the oil and any stuck-on particles off the pan as possible.

Fresh mint leaves

Fresh mint leaves

Add 12-15 large fresh mint leaves to the food processor along with a pinch of sea salt and a few grinds of black pepper. Pulse the processor a few times to break up the vegetables. Add 1 cup of water or vegetable stock and run the processor until the soup is smooth, adding more liquid to get the desired consistency. Taste and adjust the salt, pepper and mint if needed.

Minted red kuri squash soup

Minted red kuri squash soup

Pour the soup into a small sauce pan and reheat to a very slow simmer. Adjust seasoning again if needed. The minted red kuri squash soup is ready to serve. There should be 3 1/2-4 1/2 cups of soup.

This soup also makes a wonderful pasta sauce or it can be used instead of tomato sauce in lasagna or eggplant parmesan casseroles.