Winter Warm… Spicy Butternut Squash Soup!

24 Jan

Feeling cold?  Feeling a little down?  Feeling like you need a boost of vitamins and minerals?

Look no further!  This week I have been making this delicious winter warmer, and as per usual I took a recipe I know and then mixed it up a little.  It’s the time of year where we all need a good, hearty soup for our lunch/dinner to keep us warm, but so we feel like we are being good to ourselves too…. It is January after all!  I know I require soup at this time of year! So, why not make this recipe and then  freeze some of the portions for another day (see below), or you can pop it in a warm flask or Tupperware and take it to work with you for a delicious lunch.

If you want to eat this with some bread, try to choose a wholegrain/brown bread, as this will be packed with wholegrain goodness!  You could even have a tasty scone (see my next recipe, coming soon!) and make sure you eat these warm, with piping hot soup!  WOW!

Makes: 6 portions

Preparation Time: 15 minutes

Cooking Time: 20 minutes (until all the squash is soft)

Ingredients:

  • 1 tablespoon oil
  • 4 carrots (finely chopped)
  • 2 stalks celery (finely chopped or grated)
  • 1 Leek or 1 large onion (finely chopped)
  • 1 large Butternut Squash (diced or grated)
  • 4 handfuls Red lentils
  • 2cm grated ginger
  • 1 ½ tablespoon ground coriander
  • 2 tsps ground chilli OR 2 fresh chilli’s, finely chopped (or enough to suit you!)
  • 3 cloves of garlic, finely chopped/grated
  • 1 tin reduced fat coconut milk
  • 2 litres / 8 cups water
  • 2 vegetable stock cubes
  • Black pepper to season
  • 3 bay leaves
  • 1 handful of finely chopped fresh coriander – to serve (optional)

Method:

Wash your hands, get all your equipment and ingredients ready and then before you chop anything wash all your vegetables.

The lentils need washing next.  Place your 4 handfuls of red lentils into a large bowl.  Add lukewarm water and using your hands rub the lentils together.  You will notice the water turns cloudy.  Drain the water and repeat until the water is clear (approx. 3 rinses).

Next the lentils need to be cooked.  Most people would probably put the lentils in towards the middle/end of the cooking process, but this isn’t the right way to use lentils in your cooking.  It’s best to cook them and allow them to soften before you add any other ingredients.  So, place them in a pan, add the 2 litres/8 cups of water and bring this to the boil and then allow the lentils to simmer whilst you prepare the vegetables.

Now you are ready to start preparing your vegetables.

It’s really important when making a soup to ensure that all the vegetables are cut to the same size – this will ensure they all cook at the same speed.  So, if you are grating your vegetables (this will reduce the cooking time by 5 minutes) then you need to grate the carrots and the butternut squash.  If you are chopping – chop the carrots, butternut squash, celery and onion (or leek) so they are all the same size – no more than 1cm cubed.

You will notice that the pan with the lentils in is boiling away nicely, but that foam has developed on the top.  Spoon off this foam and throw it away – it doesn’t add any flavour, in fact just the opposite!

So, you’re ok to put all your vegetables into the pot now.  Place them in carefully – do not burn your hands and then add all of your herbs and spices.  Chilli is a flavour that some people can handle and others can’t, so if you are not sure just add 1tsp.  If you are brave or just like spicy food you can add a few more – but you must taste after each one to check it’s not too spicy.  If it is too spicy it could be inedible. Add the crushed/finely chopped garlic, stock cube/s and ginger.

Bring the soup to the boil and simmer for 20 minutes until the vegetables are soft.

Finally add the reduced fat coconut milk, stir well and take off heat.  I choose to use reduced fat coconut milk as it just reduces the calories a little, without taking away any of the flavour – so why not?  I think this is a slightly healthier option; especially if you are watching your calorie intake!

If you prefer a smooth soup then blend the soup with a hand blender or food processor for a thick, smooth consistency.  If you like chunky soups then you can leave it without blending; it will taste just as good.

Serve with brown, wholemeal or granary bread for an additional treat – or to make the meal even heartier.

WHY THIS RECIPE?

Squashes are in season from August right through to March, so they are a fantastic winter vegetable.  They are a great source of fibre, to help you feel fuller for longer and they also contain lots of Vitamin A and Vitamin C.  Vitamin C is really important in the winter months as it helps boost the immune system, which can help you fight off colds or even prevent you from getting them in the first place.

Soups, as you will know are a great winter warmer!  So, if you live alone, don’t discount this recipe as it makes 4 portions.  Get creative!  You could make this recipe, eat one portion right away and freeze the other 3 for occasions you fancy some hearty soup.  Ensure to freeze it in suitable containers so that you can easily defrost and reheat the soup – you may just need to add a little more liquid when you come to heat it up again.  Alternatively, you could take this soup to work in a flask as a tasty, healthy lunchtime treat or out on a walk in the biting cold to help you defrost and re-energise.

If you decide to eat some bread with this soup, try to choose a healthy wholemeal/brown bread.  Wholegrain/brown bread is a great alternative to white bread as the wheat is not refined, so you get the wholegrain goodness, which includes extra fibre, B vitamins and essential fatty acids.  The increased fibre will keep you feeling fuller for longer!

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