When the weather outside is cold and rainy, few things warm our bodies and spirits like a fresh bowl of homemade plant-based soup. In this recipe, we sauté onions and celery, then add vegetable broth and brown rice, letting it simmer until the rice is tender, after which roasted garlic and chunks of squash are added. This savory and healthful dish is guaranteed to be a crowd-pleaser in your home!
2 1/2 cup vegetable broth, low-sodium
1 1/4 cups butternut squash, cut into chunks
1 cup onion, sliced
1/2 cup celery, chopped
3 garlic cloves, fresh, unpeeled, whole
2 tablespoons brown rice, uncooked
2 tablespoons parsley, fresh, chopped
2 tablespoons water
Preheat oven to 400°F.
Place squash chunks and garlic cloves in roasting pan with 2 tablespoons of water and cook for 30–40 minutes.
Meanwhile, sauté onion and celery in a large saucepan over medium heat. When tender, add vegetable broth and brown rice. Bring to a boil then reduce heat and simmer 15–20 minutes until rice is tender.
Remove squash and garlic from oven. When cooled, pop garlic cloves out of the peels. Add garlic and squash to saucepan. Bring to a boil then simmer for 10 minutes.
Purée soup using immersion or regular blender. Garnish with parsley. Serve warm.
Rosane Oliveira, DVM, PhD
Rosane Oliveira, DVM, PhD is Founding Director of UC Davis Integrative Medicine and Adjunct Assistant Professor at the Department of Public Health Sciences at the School of Medicine at the University of California Davis. Blending a life-long passion for food and nutrition with over 20 years of scientific experience in genetic research, Dr. Oliveira is devoted to educating people about how food and lifestyle choices can affect genetic expression–i.e. how genes are turned on and off and either cause disease or promote health. She is a native of Rio de Janeiro, Brazil and has lived in the US since 2003.