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Butternut Squash Soup

By Hero of Health Karen Stephenson

Get ready to warm your soul with this delicious and creamy butternut squash soup recipe! With its vibrant colours and rich flavours, this soup is perfect for those chilly days when you need something cosy and comforting. Packed with nutritious ingredients like sweet potato, red lentils, and butternut squash, this soup is also full of fibre, vitamins, and minerals to keep you healthy and satisfied. Plus, it's easy to prepare and can be ready in under an hour. So why wait? Grab a bowl and dig in!

Servings: 6-8

Preparation time: 15 minutes

Cooking time: 40 minutes


  • 2 medium onions

  • 2 carrots

  • 4 cloves garlic

  • 2 sticks of celery

  • 1 tablespoon mild curry powder

  • 1/2 teaspoon crushed chilli flakes

  • 1 large sweet potato

  • 75g split red lentils

  • 2 kg butternut squash

  • 2 litres of vegetable stock

  • Salt and pepper to taste


  1. Peel and finely chop the onions, carrots and garlic, then trim and finely chop the celery.

  2. Place a large pan on the heat, add the onion, carrot, garlic, celery, chilli flakes and curry powder a good pinch of sea salt and black pepper, then sautee in 3 or 4 tablespoons of water gently for 10 minutes, or until sweet and soft.

  3. Meanwhile, halve, deseed, peel and rough chop the squash. add the squash and stock to the pan along with the lentils Bring to a boil and simmer for 30 to 40 minutes.

  4. When the squash is tender, whiz the soup with a stick blender and pulse to a smooth purée

  5. Season to perfection with salt and pepper, then divide between bowls

Nutritional values per serving:

  • Calories: 185

  • Fat: 1.6g

  • Carbohydrates: 41.2g

  • Fibre: 7.6g

  • Protein: 6.5g

  • Sodium: 822mg

Note: Nutritional values may vary depending on the specific ingredients

Download your Fibre Chart below - Post it on your kitchen wall and track your fibre & water intake daily.

Daily Fibre Intake
Download PDF • 1.29MB

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