Low fatVeg-heavy

Butternut Squash Soup

Roast the squash first. Boiled squash soup tastes of nothing.

50 min Serves 2 Oven, Stove, Saucepan, Blender

Per serving

294

kcal

6.1 g

protein

36.1 g

carbs

16.5 g

fat

2.1 g protein per 100 kcal · 6.3 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Butternut squash500 g
  • Onion100 g
  • Stock cube10 g
  • Olive oil15 g
  • Creme fraiche(optional)30 g
  • Pumpkin seeds(optional)15 g

Method

  1. 1Roast the cubed squash at 200°C for 30 minutes until the edges caramelise.
  2. 2Soften the onion, add the squash, stock and 600ml water.
  3. 3Simmer ten minutes, then blend smooth.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Roasting vegetables and potatoesShow

Space is what makes roast vegetables crisp and brown instead of soggy.

  1. Heat the oven to about 200 °C fan (220 °C conventional).
  2. Cut the veg into even pieces and toss them in a bowl with oil and salt so every piece is coated.
  3. Spread them out in one layer with gaps between them, cut sides down. Use two trays if you need to.
  4. Turn them once, about halfway through.

Ready when: Browned at the edges and underneath, and a knife slides into the biggest piece easily.

Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

Blending hot and cold things safelyShow

Blenders are simple, but hot liquid expands and can blow the lid off.

  1. Never fill more than halfway, and never more than a third with anything hot.
  2. Hold the lid down with a folded tea towel and start on the lowest speed, then turn it up.
  3. Always switch off at the wall before putting a spoon or finger near the blades.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.