Nova Scotian Wellness

Butternut Squash & Tofu Soup

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A perfect soup for a cool autumn night, a bitter winter’s eve or an early spring day when the clouds are heavy with rain.

Butternut squash, although commonly known as a vegetable, is actually a fruit! It has a beautiful yellow flesh that is packed with the antioxidant beta carotene, a plant pigment that is also loaded with vitamin A. Combined with organic tofu, this soup is a great punch of plant-based protein, fibre and many nutrients.

SEVES 8-10



5 cups of water
1 medium butternut squash, cubed
1 cup organic firm tofu, cubed
2 carrots, chopped
3 celery stalks, chopped
2 low sodium, organic vegetarian bouillon 1 onion, diced
2 tablespoons coconut oil salt and pepper to taste 1/2 tsp nutmeg
maple syrup, for garnish or even pumpkin seeds and a drizzle of balsamic vinegar!


Peel and cut the squash in half and scoop out the seeds. Chop the squash into small cubes and dice the onion.

In a large pot, melt the coconut oil, add the diced onion and the vegetarian boullions, plus 1 cup of water. Next, add the squash, carrots and celery and allow everything to become tender. Add another cup of water.

Add the tofu, nutmeg, salt/pepper, and the remaining water. Bring to a simmer until soft. Use a high-powdered blender or hand blender to puree until smooth.

Serve warm and drizzle a touch of maple syrup to finish.

More recipe inspiration: Check out this delicious soup recipe with sweet potato and leek!

Author: Andrea Saliba is a regular contributor to Optimyz Magazine. She is a nutritionist and is based on Canada’s west coast in British Columbia.


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