Smooth, warming and bursting with hidden goodness. Not only does it contain over 3 times your recommended daily allowance of vitamin A – essential to enable your immune system to fight infections – it also contains curcumin, a natural anti-inflammatory from the turmeric, as well as a host of antioxidants.
Some people do need to watch their levels of Vitamin A, such as pregnant women. For reference, each serving of this soup contains about a third of a the Vitamin A you would find in a 100g portion of liver.
butternut squash soup with roasted pumpkin seeds
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| Prep Time10minutes |
| Cook Time75minutes |
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Ingredients
- 650 g butternut squash
- 200 g parsnips
- 200 g carrots
- 2 tbsp olive oil
- salt and pepper
- 1.25 ltr vegetable stock can be made from a stock cube or bouillon powder
- 2 tbsp pumpkin seeds to serve, optional
- 1 tsp ground turmeric
- 1 tsp fresh ginger grated, or 1/4 teaspoon of dried ginger
- 1/2 tsp sumac to serve, optional
Quantity of servings: servings
View units in:
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Ingredients
Quantity of servings: servings View units in: |
Instructions
- Heat the oven to 190C/170C fan or GM6. Line a large or 2 smaller baking trays with baking paper.
- Wash the outside of the butternut squash and peel the carrots and parsnips. Chop the squash into large pieces, and the parsnips and carrots into smaller pieces. (Its quicker to take the butternut squash skin off once cooked).
- Toss the vegetables in 1 tablespoon of the olive oil, either in a large food bag or big bowl. Season with salt and pepper and spread out in an even layer on the baking trays.
- Place in the oven and roast for 45 minutes. After 45 minutes, clear a small space at the edge of one of your trays and spread out the pumpkin seeds. Roast for a further 15 minutes.
- Remove the vegetables from the oven, and carefully scrape the flesh of the butternut squash away from the skin with a spoon and fork, and throw away the skin. Reserve the pumpkin seeds in a small bowl for garnish.
- Heat the remaining tablespoon of olive oil in a large saucepan, and add the turmeric and ginger.
- Tip the roasted vegetables into the pan with the turmeric and ginger, and stir. Add the vegetable stock and bring up to a low simmer. Check the carrots are tender, if not, simmer with the lid on for a further 5 minutes.
- Blend the soup (I use a stick blender) and serve in bowls, topped with the pumpkin seeds and a large pinch of sumac.
Nutrition Facts
butternut squash soup with roasted pumpkin seeds
Amount Per Serving
Calories 168
Calories from Fat 63
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
11%
Saturated Fat 1g
5%
5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 97mg
4%
4%
Potassium 624mg
18%
18%
Total Carbohydrates 25g
8%
8%
Dietary Fiber 6g
24%
24%
Sugars 6g
Protein 3g
6%
6%
Vitamin A
356%
356%
Vitamin C
53%
53%
Calcium
10%
10%
Iron
10%
10%
* Percent Daily Values are based on a 2000 calorie diet.