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Cumin-spiced carrot & butternut squash soup

01 October 2013


  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 3 garlic cloves, finely chopped or crushed
  • 1 red chilli, deseeded and chopped
  • 1 tsp ground cumin
  • 1/2 tsp ground ginger
  • 500g/1lb 2oz carrots, cut into chunks
  • 1 medium butternut squash, peeled, deseeded and cubed
  • 1 litre/1 3/4 pints of chicken or vegetable stock
  • 1 tsp cumin seeds
  • mixed seeds, such as sunflower and pumpkin, to serve (optional)
  • 1-2 tbsp finely chopped coriander or sprigs, to garnish


  1. Heat the oil in a large heavy-based saucepan and gently fry the onion until soft but not coloured. Add the garlic and chilli and give it all a good stir. Sprinkle in the ground cumin and ginger, stir well to release their aromas
  2. Throw in the carrots and butternut squash, pour in the stock and bring to the boil. Cover and simmer gently for about 10 mins, until the vegetables are cooked and tender
  3. Meanwhile, dry-fry the cumin seeds in a small pan to release their aroma. Pour the soup into a blender and blitz until smooth.
  4. To serve, ladle into soups bowls, sprinkle the toasted cumin seeds and mixed seeds over the top and scatter over the coriander.

PER SERVING 199 kcals, protein 12g, carbs 30g, fat 4g sat fat 1g, fibre 11g, sugar 21g, salt 0.7g

Posted: 01/10/2013 13:05:22 by Sara

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