Creamy Sunflower Shoot and Butternut Squash Soup or Stew (Vegan options)

I have been making this creamy butternut squash stew for a couple of decades now.  For many years, I followed this recipe exactly and was perfectly happy.  But my husband is not and will never be a vegan so I have made many modifications in the last 15 years, this year’s change being a keeper.  There are suggestions for vegans and non-vegans.  Think of this recipe not so much as a rule to follow but a guideline for creativity! More on rules and creativity to come in future posts.

This recipe cooks best in a crock pot or instant pot but can be simmered on the stove top.  For creamy soup options, a blender or immersion blender is needed. 

The basic ingredients are as follows:

one large butternut squash

1 large onion, chopped

3 large carrots, sliced

6-8 cups chicken or vegetable broth

1-quart diced tomatoes

2-3 bay leaves

2 chicken breasts (updated recipe) or 3 cups garbanzo beans (to reduce cooking time, use cooked beans) (original recipe)

3-6 cloves garlic

Salt and pepper to taste

Spices of your choice.  I especially like thyme, sage and smoked paprika

1-2 pints heavy cream or milk of your choice

Sunflower shoots (high in protein)

For Chunky Stew Lovers (the original recipe)

Cut the squash into bite size pieces while raw, discarding seeds and skin.  Chop all veggies into bite size pieces.  Add all veggies, broth, bay leaves, salt and pepper, whole chicken breasts and beans to a stock pot, crock pot or instant pot.  Using the appropriate setting on your device, cook until veggies and beans are soft and chicken is cooked through.  Remove chicken breasts and discard bay leaves.  Cut chicken into bite size chunks or shred with a fork.  Add chicken back to the pot.  Add spices and water if needed.  Do not make the broth too thin, as you will be adding milk just before serving.  Keep warm until ready to serve.

For Creamy Soup Lovers (the updated recipe)

Poke a few holes in the squash with a fork.  Place on a baking sheet and roast at 350 degrees until done.  Usually about 30-45 minutes. Allow squash to cool.  Scoop soft squash meat into the instant pot, discarding seeds and skin.    Chop all veggies into large chunks.  Add all veggies, broth, bay leaves, salt and pepper, whole chicken breasts and beans to a stock pot, crock pot or instant pot.  Using the appropriate setting on your device, cook until veggies and beans are soft and chicken is cooked through.  Remove chicken breasts and discard bay leaves.  Cut chicken into bite size chunks or shred with a fork.  Set chicken aside. Blend soup until desired consistency.  Adjust spices as desired.  Add chicken to soup.  Add water if needed but do not make the broth too thin, as you will be adding milk just before serving.  Keep warm until ready to serve.

Serving:

You can add the milk directly to the large pot of soup but I actually prefer to add just a bit to my bowl just prior to serving.  I feel that reheating milk damages its flavor and by adding the milk at the end, you can make one pot of vegan soup but allow guests to have a bit of customization.  Top with fresh sunflower shoots just before serving because microgreens do not enjoy too much heat. Get a nice chunk of whole great bread and you are all set!