Butternut Squash Soup With Coriander and Pumpkin Seed Pesto Recipe

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Butternut Squash Soup With Coriander and Pumpkin Seed Pesto
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  1. Preheat the oven to 180°C/fan160°C/350°F/gas 4.
  2. Remove skin, fibres and seeds of the squash/pumpkin and cut into cubes (mine were approximately 5-6cm). (You may also want to leave the skin on and remove after roasting if this is easier with the particular squash/pumpkin you are using.) Rub the squash pieces with sunflower oil and season well with salt and pepper. Put them into a small roasting tin (skin-side down if skin wasn't removed). Roast for about 40 minutes or until tender.
  3. Remove squash from oven and remove skin when cool enough to handle if you haven't done so earlier. You may also want to cut squash into smaller chunks if your pieces are rather big. I didn't cut mine any smaller, as I preferred to cut my squash into smallish chunks before roasting.
  4. Melt the butter in a large pan, add the onion and cook gently for about 10minutes until the onion is very soft but not browned. Add the roasted squash, and any juices from the plate and the stock. Note: I used 1.2 litres of water, but only stock cubes for 1 litre, as you have salted your squash before roasting it, and you will also add parmesan. Cover and simmer for 20 minutes or until squash is ready to be liquidised.
  5. Meanwhile, make the PESTO:.
  6. Heat a dry, heavy-based frying pan over a high heat. Add the pumpkin seeds and shake them around until lightly toasted. Cool, reserving 1 tablespoon of seeds to garnish.
  7. Put the rest of the seeds into a food processor with the chilli, garlic, fresh coriander and oil. Blend to a paste. Transfer to a bowl and stir in the parmesan, seasoning to taste.
  8. Finish SOUP:.
  9. Leave the soup to cool slightly, then liquidise in batches until smooth. Note: I always use a high pan and a hand-held liquidiser, so I don't need to remove and return the soup. Return to a clean pan and bring back to a gentle simmer. Stir in 4 tablespoons of the pesto (I stirred in all of it, although it was more than 4 tablespoons, but stir in four and check how you like it)and adjust the seasoning.
  10. SERVE:.
  11. Ladle into warmed bowls and add a spoonful of sour cream, and sprinkle with the reserved pumkin seeds and coriander leaves.
  12. If you haven't used the whole amount of pesto before, serve it at the table, so everybody can stir in more if desired. Another possibility is to top crackers or toasted bread with it and serve together with the soup.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 252.8 Kcal (1058 kJ)
Calories from fat 136.42 Kcal
% Daily Value*
Total Fat 15.16g 23%
Cholesterol 16.98mg 6%
Sodium 86.24mg 4%
Potassium 850.06mg 18%
Total Carbs 28.15g 9%
Sugars 5.2g 21%
Dietary Fiber 4.82g 19%
Protein 5.39g 11%
Vitamin C 56.2mg 94%
Vitamin A 2.1mg 71%
Iron 2.4mg 13%
Calcium 172.6mg 17%
Amount Per 100 g
Calories 94.21 Kcal (394 kJ)
Calories from fat 50.84 Kcal
% Daily Value*
Total Fat 5.65g 23%
Cholesterol 6.33mg 6%
Sodium 32.14mg 4%
Potassium 316.79mg 18%
Total Carbs 10.49g 9%
Sugars 1.94g 21%
Dietary Fiber 1.8g 19%
Protein 2.01g 11%
Vitamin C 21mg 94%
Vitamin A 0.8mg 71%
Iron 0.9mg 13%
Calcium 64.3mg 17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.5
  • 7

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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