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Butternut Squash Soup

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 1 tablespoon olive oil
  • 1 onion peeled and diced
  • 1 medium butternut squash peeled deseeded and cut into wedges
  • 1 small potato peeled and quartered
  • 2 garlic cloves peeled and crushed
  • A pinch dried chilli flakes (optional)
  • freshly ground black pepper
  • 1 litre water
  • 10 grams Knorr Vegetable Stock Cube
  • A few parsley sprigs to serve
  • 50 ml double cream to swirl

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

194kcal

Energy (kJ)

812kJ

Protein (g)

3.0g

Carbohydrate incl. fibre (g)

29.4g

Carbohydrate excl. fibre (g)

24.6g

Sugar (g)

5.6g

Fibre (g)

4.8g

Fat (g)

8.9g

Saturated fat (g)

3.8g

Unsaturated fat (g)

4.5g

Monounsaturated fat (g)

3.8g

Polyunsaturated fat (g)

0.6g

Trans fat (g)

0.0g

Cholesterol (mg)

17mg

Sodium (mg)

453mg

Salt (g)

1.13g

Vitamin A (IU)

20818IU

Vitamin C (mg)

46.7mg

Calcium (mg)

119mg

Iron (mg)

1.61mg

Potassium (mg)

808mg

Total

778kcal

3248kJ

12.2g

117.6g

98.5g

22.6g

19.1g

35.7g

15.4g

17.8g

15.3g

2.5g

0.0g

69mg

1811mg

4.53g

83272IU

187.0mg

478mg

6.45mg

3234mg


  • 1 Heat the olive oil in a large pan and place over a low heat. Add the onion and cook for 1–2 minutes.
  • 2 Add the butternut squash and potato and cook for 5 minutes over a medium heat. Add the garlic and chilli flakes, and season with pepper to taste. Pour in the water and add the stock cubes. Simmer for 25 minutes.
  • 3 Using a hand-blender or food processor, blend until smooth, adding more water if it’s a little thick.
  • 4 Serve sprinkled with parsley and a swirl of cream.