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I love a good butternut squash soup. Autumn is the time I cook this soup. There are different variations to a good squash soup, from a silky creamy French style with croutons and cream to spicy oriental flavoured soup with chilli and coconut milk. This one combines different elements of various cuisines.

The homemade chicken broth contains nutrients that heal and sooth the gut, it is rich in minerals and a source of easy to absorb amino acids, building blocks for protein.

Health Benefits Of Butternut Squash

Butternut squash soaks up the summer sun, grows and becomes ready for harvesting in autumn. It has a creamy skin and orange flesh. The deeper orange the colour the richer source it is for carotene, a form of antioxidant. The flesh is nutty and sweat and you can eat all parts of this vegetable. The skin becomes soft when cooked in liquid. The pips are edible and a great source of omega 3 fats and zinc.

The flesh is also a power house of valuable nutrients making it a great addition to your meal planing this time of the year. It contains vitamins C, B1, B6, niacin, folic acid and potassium. It is a great source of dietary fibre always a good nutrient for gut health.


1/2 Butternut squash peeled and diced

1 red onion diced

3-4 cloves garlic chopped

1 carrot peeled and chopped in cubes

1/2-1 Red chilli thinly sliced (omit seeds if you don't like it too spicy!)

2 spring onions thinly sliced

750ml chicken stock or vegetable stock

1/2 Cup Green Lentils

1/2Tsp ground Turmeric

1/4 Tsp madras curry powder

1/4Tsp Garam masala

1/8Tsp ground ginger

1/8Tsp Ground Fenugreek

Sea salt and ground black pepper

Extra virgin olive oil

150ml Double cream or thick coconut milk or coconut cream


Put olive oil in pan along with onions, squash, garlic and carrots. Sweat for 5-10 minutes adding a dash of water if it becomes dry or sticky. Add in the spices cook for further 5 minutes. Add in washed drained lentils top up with chicken broth and cook for 30 minutes stirring in between under cover.

Add in fresh chilli and spring onions, salt and pepper then cook for further 10 minutes. Add a little water if the soup becomes too thick.

Add cream bring back to boil and check for seasoning.

Serve with toasted sourdough bread, gluten free bread or enjoy on it's own.

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