Calories Per 100g Serving
76 calories
Yield
4 Servings
Total Cooking Time
1 Hours 10 minutes
Nothing says winter better then a warm creamy butternut squash soup. This soup is super easy to make and leaves you full and warm after a long gloomy winter day. Butternut squash is low in calories and rich in carbohydrates mainly dietary fibre, vitamins, minerals and antioxidants, making it a powerhouse of energy and nutritional goodness. This soup is a great option to eat before any workout as it provides you with a good amount of energy without leaving you feel heavy. A cool fact about this fruit (yeah, you heard right! Botanically it is considered to be a fruit) is that 200g serving of cooked butternut squash provides you with more than 450% of the RDI of vitamin A and over 50% of the RDI for vitamin C. Therefore make sure to include this dish into your weight loss or pre workout menu.
Ingredients
- 1 Large Butternut Squash
- 3 Large Onions
- 20g Butter
- 200ml Water
- 2 Chicken Cubes or Chicken Broth
- 350ml Low Fat Coconut Milk
- Salt and Pepper to Taste
- Olive Oil
- Rosemary or Thyme
- Pumpkin Seeds to Garnish
Cooking Instructions
- Pre heat the oven to 180 degrees Celsius.
- Cut butternut squash in half and remove seeds with a spoon. You can keep some of the seeds aside and bake to use for garnish.
- Prepare a baking dish with a baking paper. Spread cut sides of squash with olive oil, salt and pepper and place cut side down on top of the baking paper.
- Bake squash for 40min or until soft. Remove from dish as set aside to cool.
- Peel and roughly chop the onions.
- Add the butter and the onions in a large sauce pan and slowly start to cook on a low heat until nice and soft. Start adding some salt and pepper to taste.
- Scoop the butternut squash out of the skin using a table spoon into a large bowl; make sure to collect all the juices left in the baking dish.
- Add the butternut squash to the onion and stir mixture together.
- Add the water, rosemary or thyme (whole stem) and chicken cubes or broth and simmer for 10 min on low heat until half of the liquid evaporates.
- After the water has reduced in quantity add the low fat coconut milk and simmer for another 5-10 minutes.
- Bring soup off the heat and allow to slightly cool. Remove the rosemary or thyme stem and blend with an immersion blender.
- Add salt and pepper to taste.
- Finish off by plating the soup and add a dash of coconut milk, some pumpkin seeds and thyme or rosemary, on top to garnish.
