Curried Butternut Squash Soup
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Prep Time
5 MINS
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Cook Time
1 HR
- KCals 166
- Carbs 21G
Ingredients
- 1 butternut squash (or pumpkin)
- low-calorie cooking spray
- 1 onion, peeled and sliced
- 2 garlic cloves, peeled and crushed
- 1 red chilli, chopped (seeds left in)
- 2 tsp ground cumin
- 1 tsp turmeric
- 1/4 tsp ground cinnamon
- 500 ml tomato passata
- salt and freshly ground black pepper, to taste
- 500 ml boiling water
- 2 vegetable stock cubes
- 3 tbsp fat-free Greek yoghurt
- 3 tbsp roasted pumpkin seeds
- 10 g fresh coriander, finely chopped (optional)
Instructions
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Preheat the oven to 180ºC.
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Carefully cut the butternut squash in half, remove the seeds, and place skin-side down on a baking tray. Spray with low-calorie cooking spray and cook for 30-40 minutes — until softened and golden brown.
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In the meantime, spray a large saucepan with low-calorie cooking spray. Set on a medium heat and add the onion, then fry for 5 minutes. Add the garlic and chilli, and continue to fry for 5 minutes. Add the cumin, turmeric, and cinnamon, and stir until the onion is fully coated. Then add the passata, and season to taste with salt and pepper.
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Add the stock cubes to the water and stir until dissolved. Pour into the pan, and bring to the boil. Once the butternut squash is cooked, spoon the flesh out of the skin and add to the saucepan. Then, using a stick blender, blitz until smooth.
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Serve with a dollop of yoghurt and a sprinkle of pumpkin seeds, then top with the coriander (if using).