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  • Writer's picturelaurenjanowiecki

Vegan. Vegetarian. Gluten Free. | Vegan Latin Squash Soup

vegan Latin Squash Soup

This soup takes the cake... figuratively speaking, of course. It is your VEGAN, gluten-free, nut-free, soy-free, sugar-free, & obviously dairy-free vegetarian delight that will keep you (and your family) coming back for more. Delectable vegan squash soup, with a Latin flare, with warming flavors and just a hint of heat - perfect for winter. The whole family will thank you.

Easy: Prep Time 10 minutes Cook Time 30 minutes

Healthy: only 280 calories + 11 grams protein + 2.5 servings of vegetables

Cheap: $10 (less than $1.75 per meal)

Servings: 6 bowls


1 to 2 tsp. olive oil

1 yellow onion fine diced

4-6 cloves garlic minced

1 sweet potato, peeled and diced

2 cups butternut squash, peeled and diced

1 red bell pepper diced

2 jalapeno's, diced (remove seeds for less spice)

1 zucchini, diced

1 yellow squash, diced.

1 pinch ground black pepper

1 and 1/2 tsp ancho chili powder (or other chili powder)

1 and 1/2 tsp cayenne pepper

1 and 1/2 tsp ground coriander

2 cups frozen/ canned corn (or use fresh if available)

28 oz diced or crushed fire-roasted tomatoes (I used two 14-oz. cans)

1 can low sodium black beans, strained

zest and juice of a small lime

optional garnishes: tortilla chips; chopped raw red onion; fresh cilantro; avocado


In a large saucepan, heat the olive oil over medium heat.

Add the onion and garlic and sprinkle with salt. Cook for about 2 minutes, or until the onion is softened and translucent, stirring occasionally to prevent the garlic from burning.

Stir in the sweet potato and butternut squash and cook, stirring frequently, for 5 to 7 minutes, or until both are is slightly softened.

Add the bell pepper, jalapeno, yellow squash, zucchini, corn, tomatoes, and vegetable broth, black pepper, cumin, chili powder, cayenne pepper, and ground coriander. Stir and bring to a boil, then reduce to medium heat.

Simmer the soup, covered, for about 20 minutes, or until the sweet potato and butternut squash is cooked through. Uncover the soup, stir in the black beans, and simmer for 2 minutes more. Stir in the freshly-squeezed lime zest & juice. Season to taste with additional salt, pepper, lime juice, and cayenne pepper.

Serve hot, topped with garnishes of choice.

Recipe Notes:

This recipe makes a fairly chunky soup. Add more broth after simmering the sweet potatoes if you want a thinner soup.

To make this sweet potato tortilla soup grain-free, omit the frozen corn, substituting with additional black beans if desired.

Nutrition Facts

Vegan Latin Squash Soup

Amount Per Serving (1 bowl)

Calories 280

Calories from Fat 18%

Total Fat 2g 3%

Sodium 572mg 24%

Potassium 1025mg 29%

Total Carbohydrates 56g 19%

Dietary Fiber 13g 52%

Sugars 11g

Protein 11g 22%



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