When I was 10 years old, I went on a canoe trip with my dad and my uncle. It was a trip down the St. Croix River in Maine, and it was my first time being in the United States. Not only were we canoeing on a three day overnight trip in the US, but the trip had a waterfall we were going to canoe down and I couldn’t quite contain my excitement for all of these pending adventures. I talked about it for weeks. When the trip was over and we got home, all I talked about was the squash soup my uncle had made on the side of the river. He put the leftovers In a ziplock bag for me and I trekked it all the way along the river, across the border and back home. I think that was the beginning of my foodie life. And the only time I ever had luxury camping and not just foil packets of veggies.
And I can also tell you that it was the start of my love of squash soups. Some things never change. My recipes and ingredients have shifted and expanded over the years, but the basic theme of a veggie loaded soup, packed with harvest veggies and filled with the earthy, creaminess of squash remains the same. And this one is no different. Today I’m partnering with Manitoba Harvest to bring you a healthy, protein packed squash soup that is loaded with nutrition and gets 10 grams of protein and 10 grams of omegas from the Hemp Hearts. It’s thick and creamy and has all the quintessential flavours of fall. And then there’s raw, Hemp Heart Bread to go with it. Now all you need is to be sitting on the rivers edge, tent pitched alongside and eating out of a plastic bowl. Well maybe not the plastic bowl part. Enjoy!
This soup combines roasted vegetables with the hearty flavours of carrots, squash and parsnip and a healthy dose of Hemp Hearts to create a delicious, warming soup.
For the Roasted Vegetables
- 1 tbsp balsamic vinegar
- 1 tsp coconut oil
- 1 medium sweet potato, cubed
- 1 cup cauliflower florets
- 3 cloves garlic, roasted
- 1 buttercup squash, halved
For the Soup
- Roasted Vegetables (see above)
- 1 onion, diced
- 1 carrot, sliced
- 1 parsnip, sliced
- 1/2 cup yellow pepper, chopped
- 3/4 cup red lentils
- 3 cups vegetable broth
- 1 cup water
- 1 tbsp apple cider vinegar
- 1 tbsp Bragg’s Sauce or Tamari
- 1 tbsp coriander seeds
- 2 tsp cumin seeds
- 1 tsp turmeric
- 1 tbsp nutritional yeast
- 1/4 cup Hemp Hearts
- Begin by roasting the vegetables. Add the sweet potato, cauliflower and garlic to a bowl and toss in the coconut oil and balsamic vinegar with a bit of salt. Pour onto a baking tray and roast in the oven at 400 degrees Fahrenheit until fork tender.
- Prepare the squash by cutting it in half and turning it face down onto a baking tray covered in foil. Bake in the oven with the other vegetables at 400 degrees Fahrenheit until soft and easy to remove from the skin.
- When the roasted vegetables and squash are done, remove from the oven and set aside. Meanwhile, prepare the soup by browning off the onion in a large pot. Add the vegetable broth, followed by the carrots, parsnip and yellow pepper.
- Scrape the seeds out of the baked squash and scoop out the flesh of half the squash into the soup pot. Add the remaining roasted vegetables and garlic as well as additional salt to taste.
- Bring the soup to a boil, and then reduce the heat to a simmer and add the lentils, apple cider vinegar, Bragg’s sauce, cumin seeds, coriander seeds, turmeric and nutritional yeast.
- Cover and cook until all the vegetables are tender and the lentils are soft. Add the additional water as necessary to ensure it doesn’t go to dry.
- When the vegetables are cooked, or just before serving, add the hemp hearts, stir well and then puree using a blender or stick blender. If necessary, add some additional water to aid in blending or to make it a thinner consistency if you prefer.
- Serve with Raw Hemp Heart Bread (recipe below) and store leftovers in an airtight container in the fridge.
Raw Hemp Heart Bread
Soft, nutrient dense bread that is perfect with a bowl of soup or toasted with some nut butter.
- 2 cups quick cooking oats
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/4 cup Hemp Hearts
- 1/4 cup coconut flour
- 1 tbsp chia seed
- 1 tbsp ground flaxseed
- 1 tbsp psyllium husk
- 1 tbsp coconut oil
- 1 tbsp hemp oil
- 2 cups water
- Stir all the dry ingredients together in a bowl. Add coconut oil, hemp oil, and water and stir until a wet mixture forms. Set aside to absorb the water for 20-25 minutes.
- Once the dough is dryer and has absorbed the water, spoon into a rectangular bread tin, lined with parchment paper. Set aside to continue to harden for an additional 10-15 minutes.
- Holding onto parchment paper, gently remove the bread from the pan. It should maintain it’s shape when you take it out. Cut it into thick slices and place each slice on the tray of the dehydrator. Dehydrate at 118 degrees Fahrenheit for 3-4 hours, or until it holds together, but is still soft.
- Remove from the dehydrator and store in an airtight container.
Excited to work with hemp hearts and add them to your diet? Try these:
- Chocolate Peanut Butter Pie
- Chocolate Doughnuts with Vanilla Coconut Cream Icing
- Superfood Butter
- Cinnamon Raisin Breakfast Cookies