Squash is delicious when slow-cooked in filling soups like this. Serve this warming squash and potato soup with lots of crusty bread.
1tbsp olive oil
1 large onion, peeled and chopped
1 medium chilli, de-seeded and chopped
2tsp coriander seeds, lightly crushed
1 butternut squash, weighing about 700g (1lb 6oz), peeled and roughly chopped – yields about 500g (1lb) flesh
2 medium sweet potatoes (about 1kg/2¼ lb), peeled and roughly chopped
1 400g can chopped tomatoes
1.25 litres (2 pints) hot vegetable stock (2 stock cubes)
1.25 litres (2 pints) hot water
80g pack Parma ham (6 slices)
250g (8oz) frozen peas
Freshly ground black pepper
Sweet potatoes are a rich source of vitamins A and C, while their complex carbohydrates will leave you feeling satisfied for longer.
Heat the oil in a large pan and cook the onion for about 8 mins, until soft. Add the chilli and coriander seeds and cook for 1 min, stirring. Tip in the squash and potato and cook for 5 mins. Add the tomatoes and stock. Cover, bring to the boil, then simmer for 30 mins or until the vegetables are tender.
Cool for a few minutes, then blend to a purée in a food processor - do this in batches.
To serve: Pour the soup back into the pan, gradually adding the extra water to get the consistency of soup you prefer. Bring to the boil and simmer for 10 mins.
Meanwhile, tear the ham into pieces and dry-fry in a frying pan. Add the peas to the soup to heat through for a couple of minutes. Serve garnished with ham and sprinkled with black pepper.
Nutritional information per portion
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.