Creamy Swiss Chard and Yellow Squash Raw Soup
Indulge in a nourishing and vibrant soup that celebrates the flavors of fresh garden ingredients. This Creamy Swiss Chard and Yellow Squash Raw Soup is a delightful blend of creamy textures and rich flavors, making it a perfect choice for those transitioning to a raw food lifestyle. With Swiss chard, yellow squash, sweet potato, and aromatic herbs, this soup is not only refreshing but also packed with nutrients essential for a healthy diet. The use of soaked raw cashews lends a velvety creaminess without the need for dairy, while cooked yam adds a subtle sweetness that balances the earthy flavors of the vegetables. Served chilled or at a warm temperature, this soup is both satisfying and revitalizing, perfect for any meal. Pair it with toasted sprouted multi-grain bread for a wholesome finish. Gluten-free, dairy-free, and rich in enzymes, this recipe is a fantastic way to enjoy your garden's bounty while staying committed to healthy eating.
N/A
Servings
150
Calories
12
Ingredients
Ingredients
Almond milk
2 1/2 cups (None)
Raw cashew nuts
1/2 cup (Soaked in water for 4 hours)
Lemon juice
2 teaspoons (Freshly squeezed)
Swiss chard leaves
6 leaves (Cut up coarsely)
Yellow squash
1 (8 inch, cut into cubes)
Carrot
1 (8 inch, sliced into 1 inch rounds)
Red bell pepper
1 (Small pepper or 1/4 large, chopped)
Onion
1/4 (Chopped, medium)
Yam
3/4 cup (Cooked until soft)
Fresh basil leaves
12-15 leaves (None)
Bottled garlic
1 tablespoon (Or 2 large cloves, minced)
Sea salt
1 1/2 teaspoons (None)
Instructions
1
Begin by soaking the raw cashew nuts in water for 4 hours to release their enzymes. Drain before use.
2
In the Vitamix container, layer the ingredients in the following order: almond milk, soaked cashew nuts, lemon juice, Swiss chard leaves (coarsely chopped), yellow squash (cubed), carrot (sliced), red bell pepper (seeded and chopped), onion (chopped), cooked yam (softened), fresh basil leaves, garlic, and sea salt.
3
Secure the lid on the Vitamix container tightly.
4
Set the variable speed dial to '1' and turn on the Vitamix.
5
Gradually increase the speed to '10' and then set it to 'High'.
6
Blend for 4 minutes, or until the mixture is heated and feels warm to the touch. Check the temperature if desired to ensure it stays below 105°F to preserve enzymes.
7
Once blended, pour the soup into bowls and garnish each serving with a sprig of fresh basil.
8
Enjoy your creamy soup alone, or pair it with a slice of toasted multigrain bread for added texture and nutrition.
Nutrition Information
11g
Fat
13g
Carbs
3.5g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main ingredient for creaminess in this raw soup?
The creaminess comes from a blend of 1/2 cup of raw cashew nuts that have been soaked for 4 hours and 2 1/2 cups of almond milk.
Is the Creamy Swiss Chard and Yellow Squash Raw Soup vegan?
Yes, this recipe is entirely plant-based and vegan-friendly, utilizing almond milk and cashews instead of dairy.
Is this soup gluten-free?
Yes, the soup itself is gluten-free, although you should ensure any bread served on the side is also gluten-free if needed.
How many calories are in a serving of this soup?
Each serving of this soup contains approximately 150 calories.
Why do the cashew nuts need to be soaked?
Soaking the raw cashews for 4 hours helps release their enzymes and ensures a smoother, creamier texture when blended.
How long should I blend the soup in a Vitamix?
You should blend the mixture for approximately 4 minutes until it is heated and feels warm to the touch.
What temperature should the soup stay below?
To preserve the living enzymes in the raw ingredients, you should ensure the temperature stays below 105 degrees Fahrenheit.
What type of squash is used in this recipe?
The recipe calls for one 8-inch yellow squash, cut into cubes.
How much Swiss chard is required?
You will need 6 Swiss chard leaves, coarsely chopped.
Is there any cooked ingredient in this raw soup?
Yes, the recipe uses 3/4 cup of yam that has been cooked until soft to add sweetness and texture.
What herbs provide flavor to this soup?
The soup is flavored with 12-15 fresh basil leaves and minced garlic.
How much fat is in one serving?
Each serving contains 11 grams of fat.
How much protein is in this soup?
This soup provides 3.5 grams of protein per serving.
How many carbohydrates are in each serving?
There are 13 grams of carbohydrates per serving.
What is the recommended garnish?
Each bowl should be garnished with a fresh sprig of basil.
How much fiber does this soup contain?
Each serving provides 3 grams of dietary fiber.
What is the correct order to layer ingredients in the blender?
Start with almond milk, then add soaked cashews, lemon juice, Swiss chard, yellow squash, carrot, red bell pepper, onion, cooked yam, basil, garlic, and sea salt.
How much carrot is used?
The recipe uses one 8-inch carrot, sliced into 1-inch rounds.
Can I use fresh garlic instead of bottled?
Yes, you can substitute the 1 tablespoon of bottled garlic with 2 large minced cloves of fresh garlic.
What size onion should I use?
You need 1/4 of a medium onion, chopped.
What kind of bell pepper is needed?
The recipe requires one small red bell pepper or 1/4 of a large one, seeded and chopped.
How much lemon juice is added?
The recipe calls for 2 teaspoons of freshly squeezed lemon juice.
How much sea salt is in the recipe?
There is 1 1/2 teaspoons of sea salt in the soup.
What is the suggested serving accompaniment?
It is suggested to pair the soup with toasted sprouted multi-grain bread.
What makes this soup suitable for a raw food lifestyle?
It uses fresh garden vegetables and is blended at a low temperature to keep enzymes intact.
Does this soup contain dairy?
No, it is dairy-free, using almond milk and cashews for its creamy base.
What is the total number of ingredients?
There are 12 distinct ingredients used in this recipe.
Can this soup be served chilled?
Yes, the soup can be served either chilled or at a warm temperature.
How do I start the blender?
Set the variable speed dial to '1' and gradually increase to '10' and then to 'High'.
What is the primary benefit of the Swiss chard in this recipe?
Swiss chard provides a vibrant color and earthy flavor while adding essential nutrients to the soup.