Spiced Butternut Squash and Coconut Soup – 4sp

Name: Spiced Butternut Squash and Coconut Soup – 4sp
Cuisine: Asian, Indian
Ingredients: 1 large butternut squash, peeled, deseeded and chopped into rough medium sized cubes; 1 onion, peeled and roughly chopped; 2 garlic cloves, peeled and roughly chopped; 1 inch piece of ginger, peeled and roughly chopped; Handful of fresh thyme leaves, roughly chopped (optional); 1 tbsp curry powder; ½ tsp turmeric; 1 vegetable stock cube (made up with 800ml boiling water); 1 x 400ml tin lighter coconut milk; Sprinkle of crushed chillies; Handful of fresh coriander; 4 tbsp Greek yogurt

4 steps

Updated at: Thu, 17 Aug 2023 08:00:29 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories197 kcal (10%)

Total Fat7 g (10%)

Carbs33.4 g (13%)

Sugars6.9 g (8%)

Protein4.6 g (9%)

Sodium221.1 mg (11%)

Fiber6 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1butternut squash

large, peeled, deseeded and chopped into rough medium sized cubes

1onion

peeled and roughly chopped

2garlic cloves

peeled and roughly chopped

1 inchginger

piece, peeled and roughly chopped

fresh thyme leaves

roughly chopped, optional

1 Tbspcurry powder

½ tspturmeric

1vegetable stock cube

made up with 800ml boiling water

1 x 400mltin lighter coconut milk

crushed chillies

fresh coriander

4 Tbspgreek yogurt

Instructions

Step 1

Take a large saucepan, spray with 1kal and add the onion. Fry for 4-5 minutes until its starts to soften (add a little water to stop the pan getting dry). Then add the garlic, ginger, fresh thyme leaves, curry powder and turmeric and fry for another 3-4 minutes until the onions are totally softened.

Step 2

Next add the vegetable stock, bring to a boil and then simmer for around 20 minutes (or until the squash is totally softened). Remove from the heat and pop into a food processor or blitz with a stick blender. Once smooth, add back to the pan and add the coconut milk, stir and again bring to a simmer. Season with salt, pepper and crushed chillies to taste.

Step 3

Serve with a final sprinkle of crushed chillis, sprinkle of fresh coriander and 1 tbsp light yoghurt swirled through per person.

Step 4

Enjoy!

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