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Creamy Delicata Squash and Kale Soup

creamy delicata squash and kale soup - featured image
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A quick, 5-ingredient winter squash soup that is naturally creamy without heavy cream. By leaving the skin on the delicata squash, this recipe offers a velvety texture and rich flavor in under 30 minutes.

Ingredients

Scale
  • 2 medium delicata squash, washed, halved, seeded, and sliced into half-moons
  • 4 cups chopped kale (Lacinato or curly)
  • 1 medium yellow onion, diced
  • 4 cups vegetable or chicken broth (low-sodium recommended)
  • 2 tbsp coconut oil or olive oil
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • Sea salt and black pepper to taste
  • 1 tsp apple cider vinegar (optional)

Instructions

  1. Wash the delicata squash thoroughly. Cut it in half lengthwise, scoop out seeds and pulp, then cut into half-inch thick half-moon slices. Do not peel.
  2. Heat coconut oil or olive oil in a large pot over medium heat. Add diced onion and a pinch of salt; cook until translucent and soft.
  3. Add minced garlic and cook for 30 seconds until fragrant, being careful not to burn it.
  4. Sprinkle ground cumin over the onions and stir constantly for 30-60 seconds to bloom the spices.
  5. Add the diced delicata squash and pour in the broth. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until squash is tender.
  6. Add the chopped kale to the pot and let it sit for 2-3 minutes until wilted.
  7. Remove from heat and blend the soup until smooth using an immersion blender or countertop blender.
  8. Season with sea salt and black pepper. Stir in apple cider vinegar if desired. Serve immediately.

Notes

Do not peel the delicata squash; the skin breaks down during blending to create a creamy texture. If the soup is too thick, add more broth. If too thin, simmer uncovered to reduce. For extra richness, add nutritional yeast or a drizzle of olive oil before serving. This soup freezes well for up to 3 months.

Nutrition

Keywords: delicata squash soup, kale soup, vegan soup, gluten-free soup, winter squash, healthy soup, quick dinner, meal prep

Find it online: https://islatable.com/creamy-delicata-squash-and-kale-soup-5-ingredient-easy-recipe/