Monday, 6 April 2015

Butternut Squash Soup for lunch | Kukskitchen 2ww

Butternut Squash  Soup for lunch | Kukskitchen 2ww

A nice refreshing soup makes healthy eating not a chore. This smooth soup is delicious and low in calories. Add a bread roll if you feel the need for more carbs. I usually like chunky soups and I have posted a few before and you can check them out here. This soup is an exception. It tastes delicious and has a velvety texture.



A few things before we start:

  • Keeps for three days in the refrigerator.
  • Add spices, garlic or red chilli flakes for an added kick.
  • Pumpkin is a great alternative to butternut squash.


Butternut Squash  Soup for lunch | Kukskitchen 2ww

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Butternut squash soup
Prep time: 15 min
Cook time: 35 min
Serves: 4
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Ingredients:

1- Calorie Controlled Cooking Spray - 5 sprays
2- Onion - 1, chopped
3- Butternut Squash - one quarter of a medium squash, peeled, deseeded and chopped into chunks
    Red Pepper - 1 medium, deseeded and chopped
    Vegetable Stock Cube - 2, dissolved in 1.2 litres (2 pints) hot water
4- Medium Fat Soft Cheese - 100g
5- Skimmed Milk - 150ml, (1/4 pint)
    Chives - 1 tbsp, Fresh, chopped
6- Salt a pinch
7- Fat Free Natural Yogurt - 4 tbsp
    Chives - 1 tsp, to garnish
    Black Pepper - 1/4 tsp

Method:


  • Spray a large saucepan with low fat cooking spray. Add the onion and cook oon medium flame for about 3 minutes, until softened, but not browned.
  • Add the butternut squash, red pepper and vegetable stock. Heat until simmering, then cook gently for about 25 minutes, partially covered, until the vegetables are tender.
  • Transfer the mixture to a blender or food processor and add the soft cheese. Blend for about 15 - 20 seconds, until smooth. Return to the saucepan. Add the milk and chopped chives. Reheat and season with salt.
  • Ladle into warmed bowls. Serve each portion with 1 tbsp yogurt, a few fresh chives and freshly ground black pepper.

Adapted from: Weight watchers
Also check out - Bread rolls - Click on the picture for the recipe.

bread roll quick  | Kukskitchen 2ww
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Cheers
Sherin Deepu

2 comments:

  1. I'm quite a fussy eater when it comes to soups, but I think I will love this :) I will have to sub pumpkin for the squash though, as I rarely find it here.

    ReplyDelete
    Replies
    1. Dear Priya

      I was a bit liek that with soups. I am ok with hcunky soups, but then I add meat and spices to it and it would be a bit like a curry. ;) . This soup is really tasty and the squash is very low in GI and hence it keeps you fuller for longer. Ireally hope you like this soup when you make it.

      Regards
      Sherin

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Sherin


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 I'm Sherin, aka kukku. 

An excited mum, a  responsible doctor , a friend's friend , a thankful daughter, a thankful sister and a passionate singer,  an enthusiastic cook, food writer and food photographer . That's me in a nut shell.

A doctor in my day job and a food writer and food photographer by night. I came in to cooking because of the people around me, be it the women in family who are amazing cooks or the men who luv to eat. My son is my best critic. :) Started cooking while I was at school, my first attempt being a sweetie, no surprise there for people who know me. I got interested in cooking more after marriage, as most girls do. My experiments with food blossomed after coming to the UK, where the grocery stores opened up a variety of foodie opportunities for my hungry tum.

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