Sampling Soup – Smooth Butternut Squash

Only 70 Calories per 200 ml bowl (using NHS Calorie Counter app) total recipe made 1600ml

An easy soup which is completely Dairy free. Takes just 20 minutes in the soup maker with around half an hour prep time


  • Butternut Squash (I used a squash weighing 1.2kg raw weight but would suggest using a bigger one if possible)
  • 1 onion (Use brown, I used red as it’s all I had in stock)
  • 2 carrots
  • 1 red pepper
  • One cal spray oil
  • 1 tbsp honey
  • 2 inch piece of ginger
  • 800 ml vegetable stock
  • salt and pepper to taste


  1. Place the whole squash into the oven for around 20-25 mins – unpeeled and untouched. (I do this to make it easier to peel and chop the squash, if you’ve never tried it before then you’re in for a treat as it’s so much easier!)
  2. Whilst waiting for the squash in the over, peel, chop and prepare the remaining veg. (All need to be small enough for the soup maker, yet large enough not to burn when roasting – see photo for guidance)
  3. After twenty minutes remove the butternut squash from the oven and it will peel so easily. Remove the skin and pips, cutting the flesh into rough 2 cm cubes
  4. Coat a roasting dish with one-cal spray oil (if you’re not counting calories, you can use more oil at this stage) and place all of the prepared veg onto it, adding half the salt and pepper, if using. Coat the veg with more sprays of the oil. Roast for twenty minutes until just turning brown on the edges. (if you’ve carved up the squash raw, or used pre cut, you may need to leave in the oven longer, around 45 mins, to soften)
  5. About five minutes before the end, add a spoon of honey, drizzled over the veg and return to the oven. (This is optional so you can save a few calories here if you wished to)
  6. Peel and cut the ginger and then cut or grate into smaller pieces. Saute to release the flavour (some soup makers have this option, if not I’d recommend using a small frying pan)
  7. Prepare the stock
  8. Once the veg are roasted, add everything to the soup maker and select the smooth setting for 20 minutes

If covered and chilled in the fridge this soup can keep for upto three days.

Freezing is possible and will keep for upto 3 months (using a self seal freezer bag or suitable freezing container)

Recipe based upon and adapted from Mary Berry’s good cooking guide.

This year, I am working on a daily Health and Lifestyle change that I’ve called my Project 365. I am posting daily about my progress and challenges – please do feel free to join me there Dreams and Aspirations

Otherwise, enjoy the soup recipe and do let me know in the comments below what you thought of it or if you have any healthy alternatives to share.


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