Description :
Butternut squash is a vibrant, orange-fleshed vegetable with a smooth, tan-coloured skin. Its sweet, nutty flavour and creamy texture make it a versatile ingredient in both savoury and sweet dishes. Often used in soups, roasted, or pureed, it pairs well with spices like cinnamon and nutmeg. ✅ Vegan & gluten-free ✅ Perfect for meal prep ✅ Freezes beautifully
🎃 Butternut Squash – Health Benefits & Calories
Calories: About 45 calories per 100g (cooked) – light and nutritious!
🧡 Rich in vitamin A (beta-carotene) – Great for eye health, skin, and immune function.
💪 High in fibre – Aids digestion and helps you feel full longer.
🧠 Good source of potassium – Supports heart and muscle health.
🛡️ Packed with antioxidants – Helps reduce inflammation and protect cells.
🍬 Low in fat, low Glycemic index – A gentle carb for blood sugar control.
🩺 Contains vitamin C, E, and B vitamins – Boosts immunity, skin repair, and energy levels.
🔪 How to Prepare Your Butternut Squash:
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Wash the skin thoroughly.
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Cut off the ends (top and bottom) for a stable base.
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Peel the skin using a veggie peeler or sharp knife — the skin is edible when roasted, but usually peeled for soups or mashes.
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Slice in half lengthwise, then scoop out the seeds with a spoon.
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Chop into cubes, slices, or wedges depending on your recipe.
🥣 Roasted Butternut Squash Soup
Ingredients:
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1 medium butternut squash (about 1–1.2 kg)
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1 onion, chopped
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2 garlic cloves, peeled
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1 tbsp olive oil
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500–700 ml vegetable stock (adjust for thickness)
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Salt & pepper, to taste
Instructions:
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Peel, deseed, and chop into cubes.
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Spread squash, garlic cloves, and onion on a baking tray. Drizzle with olive oil, season with salt and pepper. Roast for 25–30 mins at 200°C (400°F). until soft and golden.
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Transfer roasted veg to a blender or pot. Add vegetable stock and blend until smooth (or use a hand blender). Adjust thickness with more stock if needed.
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Warm through on the stove. Add spices or herbs if using. Taste and adjust seasoning.
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Ladle into bowls, top with a swirl of yogurt or toasted seeds if you like.
