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What you need
- 1 tbsp olive oil
- 1 onion, chopped
- 700g butternut squash, peeled and cubed
- 2 apples, peeled and chopped
- 750ml vegetable stock (stock cubes usually contain celery; use a gluten free one if you need to)
- ½ tsp ground cinnamon
- Pinch of ground nutmeg
- Black pepper
How to make it
- Step 1
Soften the onion in the oil in a large pan for 8 minutes.
- Step 2
Add the squash, apples, stock and spices.
- Step 3
Simmer for 20 to 25 minutes until the squash is tender.
- Step 4
Blend until velvety and season with pepper.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 166 kcal |
| Protein | 3 g |
| Carbohydrate | 28 g |
| Fat | 4 g |
| Fibre | 5.2 g |
| Sodium | 571 mg |
Make it your own
- Add 75g red lentils with the stock (and 200ml more water) for a thicker soup with more protein.
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.
This recipe fits these eating styles by the numbers and the ingredients: Low carb, Mediterranean.
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