Butternut squash and sweet potato soup Recipe

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  • Dairy-free
  • Healthy
  • Low-fat
  • Nut-free

serves:

12

Skill:

easy

5-a-day:

2

Total Time:

01:15

Prep:

00:15

Cooking:

01:00

Nutrition per portion

RDA
Calories 140 kCal 7%
Fat 2g 3%

Squash is delicious when slow-cooked in filling soups like this. Serve this warming squash and potato soup with lots of crusty bread.

Ingredients

  • 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

Method

  • 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.

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Top Tip

Sweet potatoes are a rich source of vitamins A and C, while their complex carbohydrates will leave you feeling satisfied for longer.