Butternut squash and carrot soup recipe

A good soup can brighten a dreary day and this butternut squash and carrot soup recipe is just the ticket for a winter’s day.

‘Homemade is best, you’re in control when you make homemade soups. They’re quick to make and are less expensive than commercial soups, which are usually loaded with sodium, fat and calories,’ explains Lisa from food blog Cook with Lisa.

‘Did you know that if you eat a bowl of vegetable soup, you’ll  feel fuller for a longer period of time than if you drink a glass of water and eat the vegetables separately! Your body and brain actually recognise water differently when it’s combined with food. So get smart and eat soup to help control your appetite. This soup also contains low-to-medium glycaemic index (GI) ingredients, is low in fat and contains a good source of dietary fibre.’ We couldn’t agree more, let’s get started!

Serves 8

2 large butternut squash*, peeled and cubed (discard seeds, keep seeds for roasting)

2 large shallots, sliced

6 carrots, cubed

1 pint vegetable stock

1 pint chicken stock

1 pint boiling water

2 tbsp olive oil

Maldon sea salt

White pepper

Garnish

Chives

Roasted butternut squash seeds

Coconut yogurt (Coyo)

* If you would like to serve the soup in the butternut squash bulb, save the bulbous part of the squash, scoop out the seeds – follow Lisa’s top tips below!

In a large saucepan sauté the shallots in the olive oil until translucent over a medium heat for 5 minutes.

Add the cubed butternut squash, continue to sauté for 3 minutes then add the cubed carrots. Season with sea salt and white pepper

Add vegetable and chicken stock and boiling water, increase the heat and bring the soup to boil for 3-5 minutes.

Reduce the heat to medium and cook for 40 minutes (if you find there is a lot of broth on the top, using a large spoon you can skim that off).

Remove from the heat and cool slightly.

Using a hand held blender, puree the soup while in the pot, or puree in batches in a blender or food processor. If the soup is too thick, add a little extra boiling water (almond milk or soya milk are also good choices).

Garnish with coconut yogurt, roasted butternut squash seeds and chives. Enjoy

Lisa’s tip

Cut the butternut squash just beyond the bulbous part of the butternut squash where it meets the neck part. Using a spoon scoop out the seeds. Rinse the seeds to remove fibers and the bulbous part of the butternut squash, then pat dry with kitchen towel. Preheat the oven to 180°C, gas mark 4, 350°F. Line a flat baking tray with parchment paper place the butternut squash on seeds on the tray, drizzle olive oil over the seeds and the squash. Sprinkle with sea salt and cracked black pepper. Roast the butternut squash uncovered for 40-50 minutes, and remove the seeds after 20-25 minutes, season with a little touch of salt whilst the seeds are cooling. The toasted seeds will keep for several months in a sealed container.

Serve you soup in the bulbous part of the butternut squash, fill with soup and top with the roasted seeds! Ps you can eat the skin of the butternut squash, Enjoy!

Butternut squash seeds may not be as familiar as pumpkin seeds, but they have comparable nutrition and flavor. Butternut squash seeds are good source of dietary fiber and mono-unsaturated fatty acids that are good for heart health. In addition, they are very good in protein, minerals, and numerous health benefiting vitamins. The seeds are excellent source of health promoting amino acid tryptophan. Tryptophan converts to health benefiting GABA neuro-chemical in the brain. Butternut squash seeds are best roasted and consumed by the handful as a snack, or added to cereals, breads.