Butternut squash and sweet potato soup
Skill level: Easy peasy
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
- Calories 140(kcal)
- Fat 2.0g
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.