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butternut-squash

Ingredients

1 x small-medium sized butternut squash, peeled and de-seeded, chopped into 2cm cubes (800g)

1 x red pepper, de-seeded and diced (100g)

2 x red onions, peeled and diced (190g)

2 x cloves garlic, finely chopped (7g)

½ – 1 x red chilli, de-seeded and finely chopped (4g)

1 inch piece of fresh ginger root, peeled and finely chopped (8g)

250g sweetcorn, frozen or canned

1 litre vegetable stock (1 x 10g cube)

1.5 tbsp. vegetable/olive oil (15g)

300ml semi-skimmed milk

20g dessicated coconut

½ tsp. ground cinnamon

Pinch ground nutmeg

Salt and pepper to taste

Instructions

  • Heat oven to 180°C/350°F/Gas mark 4
  • Heat 1 tbsp. oil in a deep baking tray. Add the cubes of butternut squash, sprinkle with a little salt and roast for 25-35 minutes, until soft and slightly browned.
  • Scatter the sweetcorn on an ungreased flat baking tray and toast in the oven for 10-15 minutes, until slightly browned. Remove from oven and set aside for later.
  • Heat the rest of the oil in a large saucepan over a medium heat. Add the garlic, chilli and ginger and fry for approximately 30 seconds, just to infuse the oil with some flavour.
  • Add the chopped onion and pepper and fry for 5 minutes or until softened and browned slightly.
  • Add the roasted butternut squash to the vegetables with the stock. Cover with a lid, bring to the boil and then reduce the heat and simmer for 25-30 minutes.
  • In a separate frying pan, toast the coconut for 2-3 minutes without adding any oil, stirring constantly to prevent it from burning. When browned lightly remove from the heat and put coconut into a bowl. Set aside for later.
  • Add the milk to the saucepan of soup and then use a blender (I use a Billy-whizz hand-blender) to blend the soup until creamy.
  • Stir the cinnamon and nutmeg into the soup. Stir in the toasted sweetcorn and coconut.
  • Add salt and pepper to taste. Allow to simmer for 10-15 minutes to thicken it up.

Nutritional Information

Per Batch

Energy                   1000 kcal (4187 kJ)

Carbohydrate         123g

Total sugars           70g

Fat                         40g

Saturates               18g

Protein                   29.4g

Fibre                      19.4g

Salt                         7.7g

Per Serving (Serves 4)

Energy                   250kcal (1047 kJ)

Carbohydrate        31g

Total sugars          17.5g

Fat                        10g

Saturates              4.5g

Protein                  7.4g

Fibre                     4.9g

Salt                       1.9g

Suggested Additions

1 x tbsp. of reduced fat crème fraiche = 70kcal/ 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ

½ x naan bread (80g), toasted = 225 kcal / 942 kJ

A poppy/sesame seed bagel, toasted – 275kcal / 1151 kJ

Suggested Ear-Candy

I had a proper good jig about to  Clap Your Hands Say Yeah (first album) and  The Go Team – Thunder Lightning Strike

A hilarious alternative might be this….