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a dark grey bowl filled with orange soup with a swirl of yoghurt and toasted pumpkin seeds on a linen napkin

Butternut squash soup

Published: June 1, 2022 at 5:16 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 4

Make this silky butternut squash soup for a satisfying veggie lunch. It's simple to whip up and only needs a handful of ingredients. Finish with toasted seeds and a swirl of greek yogurt

  • Gluten free
  • Healthy
  • Low calorie
  • Vegetarian
Nutrition:
NutrientUnit
kcal267
fat11.5g
saturates4g
carbs28.1g
sugars15.8g
fibre7.3g
protein9.3g
salt1.3g
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Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 medium butternut squash (about 1kg whole), peeled, deseeded and chopped into 2cm pieces
  • 750 ml vegetable stock (gluten-free as required)
  • 2 tbsp pumpkin or washed and dried squash seeds
  • 4 tbsp greek yogurt or crème fraîche
  • chives, chopped

Method

  • STEP 1

    Heat the oil in a large saucepan and fry the onion with a pinch of salt for 10 minutes until translucent. Stir in the garlic and fry for a minute more until fragrant. Stir in the squash pieces, and cover with a lid. Cook for 5-8 minutes until just starting to soften, add the stock and bring to a simmer. Cook for 10-15 minutes, covered, until the squash is tender.

  • STEP 2

    Remove the soup from the heat, blend with a stick blender until smooth, and season well.

  • STEP 3

    Toast the seeds in a dry frying pan over a medium heat until starting to crack and sizzle. Transfer to a plate.

  • STEP 4

    Ladle the soup into warmed bowls and add a swirl of yogurt to each. Top with the seeds, chives and a crack more black pepper.

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