Butternut Squash Soup with Spiced Seeds
As we head towards Christmas, there is nothing better than a bowl of warming soup to nourish us when we need a break from festive feasting. Coughs and colds are more common at this time of year and although It is a nutritional myth that we can ‘boost’ our immunity with the food that we eat, we can support the healthy functioning of the immune system by eating enough of certain nutrients.
The beta carotene, which is converted to Vitamin A, and Vitamin C found in the squash, along with the Vitamin E in the seeds are all important nutrients to the immune system and so eating these on a regular basis may help you to reduce your risk of infections.
Did you know that Vitamin C can help increase the absorption of Iron? By combining a vitamin C rich food like butternut squash at a meal with an iron containing food such as the seeds, you can increase the amount of Iron the body absorbs. Iron plays a role in the healthy functioning of the immune system but also for our energy levels too!
Butternut squash is a really nutritious food and is also a good source of Magnesium. Magnesium plays a role in the absorption of calcium so this along with the calcium in the yoghurt will contribute towards bone health.
This meal is heart healthy too, it’s low in fat but still provides important healthy fats that we need to help maintain healthy cholesterol levels and reduce risk of cardiovascular disease.
What’s not to love about this soup- Simple, delicious, warming and loads of health benefits too; I hope you enjoy!
INGREDIENTS
For the Soup;
- 2tsp olive or rapeseed oil
- 1 onion
- 1 clove garlic, finely chopped
- 5cm piece of ginger, grated
- 1 butternut squash (about 1kg), cut into 3cm chunks
- 2tsp ground coriander
- 2tsp ground cumin
- 1 tsp chilli powder (optional)
- Salt & Pepper
- 1L low salt veg stock/water
- Natural Yoghurt to serve
For the Seeds;
- 4tbsp mixed seeds (pumpkin, sunflower, linseeds)
- 1tsp olive oil
- 1/2 tsp garam masala
- pinch of chilli flakes
Tip: These seeds make a great snack. Enjoy as an alternative to crisps on the side of your sandwich!
DIRECTIONS
- Heat the oil in a large pan, add the onion and cook gently for 5-7minutes until soft and golden
- Add the garlic & ginger and cook for another 2 minutes
- Add the butternut squash, cover & cook gently for 5 mins to start to soften the squash
- Add the coriander, cumin and chilli powder (if using). Season with salt and pepper and mix
- Pour in the stock or water and simmer for around 15minutes or until the squash is cooked
- Whilst the soup is cooking place your seeds in a dry frying pan and fry for 1-2 minutes until they start to pop and toast. Keep the seeds moving int he pan to prevent them from burning.
- Add the oil and spices to the seeds and mix together
- Once the soup is cooked blend until silky smooth.
- Serve the soup, add a spoonful of yoghurt and sprinkle over the spiced seeds.
- ENJOY!!
Tip: This soup would be delicious served with wholemeal scones, soda bread or cornbread, all of which would give you added wholegrain to your day! This meal already contains nearly ¼ of your daily fibre needs but by aiming for 30g fibre a day you can decrease risk of certain diseases such as heart disease and diabetes and it will keep you fuller for longer, meaning you have the energy to get through to your next meal!
Tip: Keep the ginger in the freezer & finely grate as needed. No need to peel and the rest can wait in the freezer until next time!
Let me know if you have a go at the recipe- tag me @katewallnutrition
