Spiced squash soup with soured cream

UNDER 300kcal



Spiced squash soup with soured cream
                                        Spiced squash soup with soured cream


prep 15 min cook 25 min serves 6


1kg butternut squash, peeled, deseeded
and cut into 2cm pieces
1 large parsnip, cut into 2cm pieces
2 celery sticks, roughly chopped
400g can butter beans in water, drained
1tsp ground cumin
2tsp ground coriander
25g fresh ginger, grated
1tbsp reduced-salt vegetable stock
powder dissolved in 1 litre boiling water
250ml skimmed milk
3tbsp half-fat soured cream
4tbsp snipped fresh chives


1 Put a large saucepan over a mediumhigh heat. Add the butternut squash, parsnip, celery, butter beans, cumin, coriander and ginger. Add the stock to the pan along with the milk. Bring the soup to the boil, then reduce the heat and simmer for 20–25 min until the vegetables are tender.

2 Remove the pan from the heat and purée the soup with a stick blender (or cool slightly and whiz in a food processor).

3 Divide among 6 bowls and serve topped with dollops of soured cream, the chives and some ground black pepper

129kcal 6.6g fibre
2.2g fat 7.1g protein
1g saturates 0.7g salt
22.2g carbs 160mg calcium
10.2g sugars 2.2mg iron


High Pratein

Low Cal

Low Sats

Low Fat

Low Sugars

Low Salt

High Fibre

2 S. a Day

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