


Spicy, squashy soup
Ingredients:
-
1 large butternut squash, peeled, deseeded and chopped into chunks
-
1 tsp olive oil
-
2 medium onions, sliced
-
2 garlic cloves, finely chopped
-
1 tbsp curry powder (mild or medium)
-
1 litre of low-salt vegetable or chicken stock (I use Kallo)
-
Pepper
-
0% fat Greek yoghurt
-
Pumpkin seeds, toasted
-
Pinch of cayenne pepper
Method:
-
Over a medium heat, start to cook the squash pieces in the oil in a heavy-based saucepan.
-
Add the onion and garlic and cook until they're translucent.
-
Add the smoky curry powder and stir though.
-
Add the stock and bring up to the boil, before reducing to a simmer until the squash is tender and yielding.
-
Leave to cool slightly before using a stick blender or liquidiser to blend to a smooth, creamy consistency.
-
In a dry frying pan, lightly toast the pumpkin seeds over a low heat. They will catch really easily so watch them and keep them moving.
-
Once ready to eat, heat the soup in the saucepan and serve topped with a dollop of yoghurt, a light sprinkling of cayenne pepper and the pumpkin seeds.
Serves 4


Health
-
Pumpkin seeds are a mega source of protein, omega-3 fatty acids, magnesium, zinc, iron, selenium, calcium, B-vits and beta-carotene.
-
Squash is low fat and high fibre.
