Spicy, squashy soup


  • 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


  • 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



  • 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.