Squash and Orange Zest Soup

12 80 189
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 10 min 2
Squash and Orange Zest Soup
Health Highlights


1/2 medium Summer squash (preferrably butternut squash, seeded)
1 large Yellow onion (halved)
1 cup Vegetable stock/broth
1 cup Almond milk, vanilla, unsweetened, Silk
1 tbsp minced Ginger root
1 tbsp hulled Hemp seeds, shelled
1 whole orange(s) Orange peel (zest)
1 tsp Nutmeg, ground
1/4 tsp Cayenne pepper
1/2 tsp Black pepper
4 tsp Coconut oil
1/2 tsp Himalayan sea salt


Preheat oven to 400°F.
Halve squash and onion, removing ends. Clean out the inside of the squash using a spoon and coat tops of the squash with 1 teaspoon coconut oil per half. Do the same with the onions, using 1 teaspoon for both halves.

Place all ingredients on a pan or tinfoil and place in the oven. At 15 minutes flip the onions and at 30 minutes remove and set aside.

Let squash roast for another 30 minutes or until tender. Remove squash from oven and place one half to the side, allowing it to cool. This will be used for another recipe later on in the week.

Roughly chop half of the squash and place in a pot with the onion, veggie stock and almond milk. Grate some fresh ginger to taste. Use an immersion blender or regular blender to blend soup until creamy, adding more liquid if necessary.

Add nutmeg, orange zest, salt, pepper and cayenne to taste. Save and refrigerate half of the batch for dinner, serving the other half and topping with hemp hearts.

Once other half of the squash has cooled, cut into cubes and freeze in a Ziplock bag.

Nutrition Facts

Per Portion

Calories 189
Calories from fat 120
Calories from saturated fat 72
Total Fat 13.4 g
Saturated Fat 7.9 g
Trans Fat 0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 6.7 g
Cholesterol 0
Sodium 1025 mg
Potassium 411 mg
Total Carbohydrate 15.3 g
Dietary Fiber 4.7 g
Sugars 12.9 g
Protein 4.1 g

Dietary servings

Per Portion

Fruit 0.5
Meat Alternative 0.2
Milk Alternative 0.5
Vegetables 1.8

Energy sources


Meal Type(s)