Directions:
- Peel the squash / pumpkin with a potato peeler. Chop off the stalk and flower end. Chop in half and use a spoon to remove the seeds.
- Chop into 1 inch cubes.
- Melt the butter with the oil in a large pan
- Peel & chop the onion. Then fry it gently in the pan, with the lid on, until it starts to soften. Check and stir to make sure it doesn't brown.
- Chop the potatoes into approx 2cm cubes. It's up to you whether you peel them or not. Add to the onions and stir to coat well with the oil.
- Add the butternut squash. Stir well.
- Cover and cook for 10 minutes, stirring occasionally.
- When the potato has started to soften, mix the stock cube with about 1 litre of water and add to the pan.
- Simmer gently until all the vegetables are soft - about 15 minutes.You might need to add more water. Add just enough to cover the vegetables, or the soup will be too runny.
- Add the coriander and the cream (if using). Either liquidise or mash well, until smooth.
- Serve with fresh crusty bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 199.7 Kcal (836 kJ) | ||
| Calories from fat | 65.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.3g | 11% | |
|---|---|---|---|
| Cholesterol | 0.41mg | 0% | |
| Sodium | 287.25mg | 12% | |
| Potassium | 588.23mg | 13% | |
| Total Carbs | 31.82g | 11% | |
| Sugars | 6.94g | 28% | |
| Dietary Fiber | 5g | 20% | |
| Protein | 3.28g | 7% | |
| Vitamin C | 11.8mg | 20% | |
| Vitamin A | 1.6mg | 53% | |
| Iron | 1.6mg | 9% | |
| Calcium | 64.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 93.3 Kcal (391 kJ) | ||
| Calories from fat | 30.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.41g | 11% | |
|---|---|---|---|
| Cholesterol | 0.19mg | 0% | |
| Sodium | 134.2mg | 12% | |
| Potassium | 274.82mg | 13% | |
| Total Carbs | 14.87g | 11% | |
| Sugars | 3.24g | 28% | |
| Dietary Fiber | 2.34g | 20% | |
| Protein | 1.53g | 7% | |
| Vitamin C | 5.5mg | 20% | |
| Vitamin A | 0.7mg | 53% | |
| Iron | 0.8mg | 9% | |
| Calcium | 30mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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