Harvest Glow Soup

Dairy-Free | Anti-Inflammatory | Optionally Vegan 

This creamy, nutrient-packed soup is your answer to a warming meal that supports overall wellness. With its vibrant colors and anti-inflammatory ingredients, it’s as good for your body as it is for your taste buds. Customize it with your favorite nutrient-dense garnishes and protein for a meal that’s uniquely yours.

Ingredients

Base Ingredients

• 2–3 lbs butternut squash, cubed (1 squash)

• 5 medium unpeeled carrots, chopped

• 1-2 white or yellow onion, chopped into eighths

• 1 red or orange bell pepper, sliced

• 1–2 sweet potatoes, cubed

• 7+ garlic cloves, peeled

• 2–3 tbsp avocado or coconut oil

• 1 tbsp maple syrup

• Salt and pepper to taste

• 2–3 cups vegetable or bone broth (opt for bone broth to boost the protein content)

• 1 can coconut milk or 1.5 cups of cashew milk

• ½–1 tsp ground cinnamon

Optional Additions

• Pinch cayenne powder or chili flakes (taste and adjust as needed)

• 1-4 servings of unflavored protein powder (collagen works well here)

Toppings

• Diced cooked chicken or plant-based protein

• Sautéed broccoli

• Pumpkin seeds (garnish)

• Cilantro, chopped (garnish)

• Lime wedges

Instructions

1. Prep: Preheat your oven to 400°F. Line 2–3 baking sheets with parchment paper.

2. Roast: Add squash, carrots, bell pepper, garlic, onion, and sweet potato to a large bowl . Drizzle oil and maple syrup over the vegetables and toss until evenly distributed. Spread in a single layer on the baking sheets. Sprinkle with salt and pepper. Roast for 30 minutes or until vegetables are fork-tender.

3. Simmer: Transfer roasted veggies to a large pot. Add coconut milk or cashew milk, broth, cinnamon, and optional cayenne. Simmer for 5-7 minutes.

4. Blend: Use a high-power blender to blend the soup in batches until smooth and creamy. Optionally add protein powder. Adjust thickness (and creaminess) by adding more milk or broth.

5. Serve: Add sautéed broccoli, chicken or other protein, and garnish with pumpkin seeds, cilantro, and/or lime.

Prep + Cook Time

• Prep: 25 minutes

• Cook: 45 minutes

Health Note

This soup is perfect for meal prep or freezing for busy weeks. It’s a great way to “Eat the Rainbow” and infuse your meals with anti-inflammatory ingredients to support long-term wellness. Be sure to add some form of protein build a balanced meal.

This recipe is adapted from the Minimalist Baker's recipe for Roasted Butternut Squash Soup

For more tailored nutrition advice or recipes, visit Upstream Wellness or schedule a consultation to design a plan that’s uniquely yours!