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Butternut squash soup
A light and subtle-flavoured soup. Pumpkin can be used instead.
What you need
- 15 g butter
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and chopped
- 275 g potatoes, peeled and diced
- 675 g peeled and de-seeded butternut squash
- 600 ml vegetable stock
- 3 tsp lemon juice
- 1/4 tsp ground cinnamon
- 1 pinch grated nutmeg
- seasoning
- 200 ml milk
- 6 tsp chopped fresh parsley
Method
Melt the butter in a pan. Fry the onion, garlic and potato for 8-10 min until onion is soft and translucent. Stir in the squash, stock, lemon juice, cinnamon, nutmeg and seasoning. Bring to the boil, reduce heat and simmer for 20 min until squash and potato are tender.
Blend the soup in a food processor or liquidiser until smooth. Return to a clean pan. Stir in the milk and parsley. Adjust seasoning to taste. Heat through before serving.
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Preparation 10 minutes Cook 28 minutes Total 38 minutes -
Energy 196 kcal/serving Fat 1.38 g/serving Carbohydrates 145.75 g/serving Glycaemic Index 19 Glycaemic Load 7.07 
Serving suggestion
Sprinkle over freshly grated Parmesan cheese and crispy croutons.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 820 | 258 | 10475 | 8350 |
| Energy (kcal) | 196 | 61.8 | 2500 | 2000 |
| Protein (g) | 5.52 | 1.74 | ||
| Carbohydrate (g) | 37.3 | 11.8 | 345 | 275 |
| Fat (g) | 4.39 | 1.38 | 95 | 70 |
| Fat (saturated) (g) | 2.62 | 0.83 | ||
| Fibre (g) | 1.61 | 0.51 | ||
| Sodium (mg) | 74.1 | 23.4 | ||
| Salt (equivalent) (g) | 0.19 | 0.06 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1386 | 437 | 800 |
| Vitamin B-12 (µg) | 0.20 | 0.06 | 1 |
| Vitamin B-6 (mg) | 0.50 | 0.16 | 2 |
| Vitamin C (mg) | 55.2 | 17.4 | 60 |
| Vitamin D (µg) | 2.80 | 0.88 | 266 |
| Vitamin E (mg) | 0.16 | 0.05 | 10 |
| Zinc (mg) | 0.80 | 0.25 | 15 |
| Calcium (mg) | 170 | 53.7 | 800 |
| Folate (mcg) | 63.6 | 20.1 | 200 |
| Iron (mg) | 1.97 | 0.62 | 14 |
| Magnesium (mg) | 82.8 | 26.1 | 300 |
| Niacin (mg) | 3.16 | 1.00 | 18 |
| Pantothenic acid (mg) | 1.15 | 0.36 | 6 |
| Riboflavin (mg) | 0.17 | 0.05 | 1.6 |
| Phosphorous (mg) | 154 | 48.8 | 800 |
| Thiamin (mg) | 0.26 | 0.08 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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