Butternut squash soup

Whip up this delicious Butternut Squash, Sweet Potato and Lentil Soup in no time

woman eating butternut squash soupIt can be hard to find delicious and filling recipes when you’re in the midst of a strict diet. When you don’t want to be snacking between meals it’s important to eat foods that will fill you up while being low fat and healthy. This recipe is the best of both worlds!

Butternut Squash is the key ingredient in this delicious soup, it is considered one of the so called ‘super-foods’ that we should all be eating regularly. It is a rich source of antioxidants and vitamins as well as being only 45 calories per serving and it tastes sublime!

It is readily available at all good supermarkets but there are still people that have either never heard of it, or never tried it. But it’s time to change this!

It’s easy to see why this versatile little veg is such a super-food. It contains more than 350% of your RDA of vitamin A (a powerful natural antioxidant that has been linked to preventing certain types of cancer), it is high in vitamin B complex and is a good source of minerals such as zinc, iron, calcium, potassium and phosphorus.

Aside from its health benefits and its low calorie count, Butternut Squash can be used as a savoury or a sweet, roasted, mashed, chipped, baked, stewed or turned into a delicious soup. Roast it, chopped up, with your usual vegetables and it is an excellent, healthy alternative to potatoes with a Sunday dinner, and it can be added to every stew, casserole and soup that you make to get the most nutrients out of every dish.


My personal favourite way to serve this delicious and under-appreciated squash is as a soup. The recipe below is one that I found online some time ago and have adjusted to be super-low fat and super tasty while being super-nutritious.

This soup is the perfect winter warmer and is especially filling, meaning you can give yourself a generous portion without feeling guilty or getting hungry later on.

The curry powder gives it such a nice flavour that I have even added cubes of chicken to make a low-fat, tasty Indian dish.

Butternut Squash, Sweet Potato and Lentil Soup recipe


1 large Butternut Squash, chopped
Approx 4 Sweet Potatoes, chopped
4 large red Onion, chopped
1 large Apple, chopped
A thumb size piece of fresh Ginger, chopped
3 Garlic cloves, crushed
1 tbsp Rapeseed Oil (Rapeseed Oil is lower is saturated fats and much better for you than other oils)
1 tbsp Curry Powder
1lt Vegetable stock
100ml Skimmed Milk
100g Red Lentils


Toast the Curry powder in a large saucepan for about a minute, add the Rapeseed Oil, Ginger, Garlic, Apple and Onion and mix together until everything in the mixture becomes soft and aromatic.

Add the Vegetable stock, Butternut Squash, Sweet Potato and Milk and bring to the boil.

Add the Lentils and simmer for about half an hour.

Blend everything until smooth and serve or freeze for later!

Posted in Low Fat Recipes

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