Recipes

Ingredients

• 900g Butternut or other squash, peeled, de-seeded and cut into small chunks
• 2 celery sticks, thinly sliced
• 1 medium onion, peeled and thinly sliced
• 290ml reduced fat coconut milk
• 5 tablespoons, crunchy peanut butter
• 2 teaspoons mild curry powder
• 1-2 tablespoons lemon juice to taste
• 1 tablespoon olive or vegetable (rapeseed) oil
• 2 vegetable stock cubes
• Pinch of ground black pepper

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Stick blender or food processor
• Vegetable peeler
• Wooden spoon

Step 1

Prepare the squash by peeling and cutting into large wedges, scoop out the seeds and fibres and cut into small chunks

Step 2

In a large saucepan, heat the oil and add the onions and celery, cook on a low heat for around 5 minutes until soft

Step 3

Stir in the curry powder and cook for a further minute

Step 4

Dissolve the stock cubes in 860ml of freshly boiled water and add to the pan along with the squash

Step 5

Bring to the boil before reducing the heat to a simmer, cover with a lid and cook for 20 minutes until the squash is soft

Step 6

Add the peanut butter, stir well and if using a stick blender blitz until smooth

Step 7

If using a separate blender of food processor, blitz in batches with the peanut butter before returning to the pan

Step 8

Stir in the coconut milk, lemon juice and pepper to taste

Step 9

Bring back to the boil before lowering the heat to a simmer and cooking for a final 5 minutes

Each portion provides on average

Energy 1163kj 278kcal 13.9%

Fat 18.4g 26%

Saturates 6.8g 34%

Carbohydrates 22.1g 22%

Sugars 12.6g 14%

Salt 1.7g 28%

Protein 6.8g Low

Fibre 6.42g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Manganese

Vitamin a

Vitamin c

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Vitamin A

Butternut squash is high in beta carotene, which is converted in the body to vitamin A. It is used in our bodies to help keep our skin, vision and immune systems healthy.

Vitamins, Minerals and Fibre

Regularly eating soup especially homemade, is a great way of getting lots of different vegetables into our diets. Not only do they contain an abundance of vitamins and minerals, they are also an important source of fibre.

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