With the arrival of fall and cooler, shorter days, we crave comfort foods.

It’s a bonus when a meal can warm up your soul and is healthy too.

Those goals motivated chef Aarika Ortiz to create this recipe for a vegan Thai butternut squash soup.

‘‘I was inspired to make this recipe as a huge fan of seasonal fall ingredients, soups, and Thai flavors that are so warming. It’s a perfect fall soup,’’ said Aarika, a chef in Denver for more than 10 years, who specializes in preparing meals for customized dinner parties, hosting cooking classes focused on international cuisine and delivering home-cooked meals.

A notable ingredient in this recipe is ginger, which is great as we head into the cold and flu season. This root vegetable helps keep people healthy since it’s full of anti-inflammatory components and antioxidants. In addition to being delicious and healthy, this soup can be a home remedy for a cold.

‘‘I selected a twist on a classic fall soup that would incorporate lots of flavor and additional health benefits since it’s full of spices and ginger,” Arika said.

“The turmeric and coriander are antioxidants, help alleviate arthritis pain and may help in lowering cholesterol.  The ginger improves digestion, reduces inflammation, and can reduce the risk of heart disease by protecting against oxidative stress (when free radicals overwhelm the body’s antioxidant defenses),” she said.

“Adding ginger to dishes and tea, as we head into flu season, can help fight off infections,” Arika said. “And this is a wonderful vegan recipe as well.”

So, warm your belly with this delicious and healthy soup. Grab a blanket and treat yourself to a comforting, healthy meal.

Vegan Thai butternut squash soup

Ingredients

2 tablespoons coconut oil

2 large butternut squashes (or 4 cups), peeled, seeded, cut into 1-inch pieces

1 yellow onion, diced

4 cloves garlic, minced

2 to 3 tablespoons fresh ginger, grated

3 tablespoons Thai red curry paste

1 tablespoon brown sugar

1 tablespoon turmeric

1/4 tablespoon coriander powder

1 tablespoon lime juice, and four slices reserved for serving

4 to 5 cups vegetable broth (depending on thickness preference)

1 can of coconut milk (not light), refrigerated

A handful of cilantro or Thai basil leaves, chopped for a garnish

Directions

Heat oil in a large Dutch oven or a heavy-bottomed pot over medium heat (Dutch pot, or casserole dish). When the oil begins to shimmer, add the butternut squash. Sauté and stir occasionally for approximately 5 minutes.

In the meantime, remove the coconut milk can from the refrigerator. You will note that the cream is at the top of the can, and the liquid is at the bottom. Use a spoon to remove the top, thick layer, and set it aside.

Add the onions and cook until translucent. Next, add the garlic and ginger and cook for 2 minutes. Stir in the curry paste, brown sugar, turmeric, coriander, and lime juice. Next, add the vegetable broth and remaining liquid from the can of coconut milk.

Continue cooking until the squash is tender and softened. Turn off the heat, and cool if using a blender or if using a stick (immersion) blender, you can skip the cooling process. Blend until smooth. Return to low heat. Use the creamy coconut that you set aside to drizzle over the soup and garnish with lime wheels and herbs.

Nutritional value

2 cups (1 bowl)
Low calorie
Low cholesterol
Great source of vitamin A (80%)
Vitamin C20%
Iron 30%
Potassium 16%
Protein 3 grams

(Based on Dietary values)