Spicy Butternut Squash Soup


This is a great soup that's easy to make and filling without being calorie dense. That said, it's absolutely loaded with nutrients, just make sure to adjust the chilli to suit your individual palette.



Prep Time

15-20 Minutes

Cooking Time

45 Minutes

  • 1 medium butternut squash
  • 2 crushed cloves of fresh garlic
  • 2 chopped red or yellow peppers
  • 1 large chopped red onion
  • 1 large chopped courgette
  • 1 1/2 pints vegetable or chicken stock
  • 50g butter
  • 1 teaspoon chilli flakes
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • Optional - 3 tablespoons coconut milk
  • Peel the butternut squash and chop into cubes
  • Arrange the squash in a baking tray and drizzle lightly with olive oil
  • Sprinkle the oil-glossed squash with half of the chilli flakes, garlic salt and pepper, then roast in the oven for around 30-45 minutes or until it begins to soften at 185 degrees or gas mark 5
  • Warm a large pot and add in butter and the rest of the garlic, salt, pepper and chilli flakes.
  • Chop the onions, peppers and courgettes into small pieces
  • Add the chopped onions, garlic, peppers and courgettes to the butter and spices and cook until soft
  • Add in stock and allow to simmer for about 5-10 minutes
  • Add the roasted squash and cook for a further 5 minutes stirring regularly
  • Using a blender or food processor, blend the soup until smooth. If it is too thick, add the coconut milk
  • Garnish with roasted seeds and/or chopped coriander