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What you need
- 1kg pumpkin or butternut squash, peeled and cubed
- 1 tbsp olive oil
- 1 onion, chopped
- 750ml vegetable stock (stock cubes usually contain celery; use a gluten free one if you need to)
- 1 tsp dried sage, or a few fresh leaves
- 150ml milk or unsweetened oat milk
- Black pepper
How to make it
- Step 1
Heat the oven to 200°C (180°C fan).
- Step 2
Toss the pumpkin with most of the oil and roast for 30 to 35 minutes until tender.
- Step 3
Soften the onion in the rest of the oil in a large pan for 8 minutes.
- Step 4
Add the pumpkin, stock and sage and simmer for 10 minutes.
- Step 5
Blend until smooth, stir in the milk and season with pepper.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 186 kcal |
| Protein | 5 g |
| Carbohydrate | 30 g |
| Fat | 5 g |
| Fibre | 5.7 g |
| Sodium | 590 mg |
Make it your own
- Vegan: use unsweetened oat milk, or 200ml coconut milk for a richer soup (adds about 35 kcal and 4g fat a bowl).
- Stir in a tin of drained white beans, or top with a spoon of Greek yoghurt, for 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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