High fibre soup
Butternut squash is a very rich source of beta-catorene, which is pant chemical that gives its bright orange colour. This pigment also acts as a profile antioxidant in the body that helps to reduce oxidative damage from free radical (caused by environmental factors). This soup is also high in fibre that helps maintain good digestion and has been shown to help reduce the risk of heart disease, control blood glucose levels as well as help with weight maintenance.
Ras El Hanout is a Moroccan spice made from a blend of coriander, ginger, paprika, allspice, cardamon, cloves and rose petals.
Serves 2 (generous servings)
1 small butternut squash, peeled, deseeded and cut in to chunks
2 garlic cloves
1 tbsp extra virgin olive oil
1 small onion, finely chopped
100g red lentils
2 tsp Ras El Hanout
Small pinch of dried chillies
800ml vegetable stock
Sunflower and pumpkin seeds
Fresh mint, finely chopped
- Pre heat the oven to 200C.
- Season the squash with salt and pepper then wrap in foil with the garlic. Place the foil package on a baking sheet and cook in the oven for 20 minutes until tender then remove from the oven and set aside.
- Heat the oil in a large saucepan and add the onion. Fry for 5-8 minutes until soft. Add the Ras El Hanout and dried chillies then cook for a further 1 minute.
- Add the squash, garlic and lentils to the pan and stir. Pour in the stock and bring to the boil.
- Once boiled turn down the heat and simmer for 15 minutes until the lentils are tender.
- Season with salt and pepper.
- Take the soup off the heat and blend with a stick blender until smooth. If the soup is too thick then add water until you get your desired consistency (soup should be a thick consistency).
- Divide the soup between two bowls and garnish with seeds, pomegranate and chopped mint.