Sampling Soup – Butternut Squash with roasted red pepper

Roasted red pepper with butternut squash Soup – Photo by Debbie Walker

Approximately 100 calories for a 250ml bowl (using the NHS online calorie counter)


  • 1 whole Butternut squash (approx 500g)
  • 3 red peppers
  • 2 shallots
  • 1/2 red chilli pepper (optional)
  • 1 clove garlic
  • 1 tbsp tomato puree
  • 2 medium potatos
  • 700 ml veg stock
  • One-Cal spray oil


  1. Roast the butternut squash, whole, for 20-25 minutes.
  2. Whilst awaiting the squash, cut the peppers into large pieces and also add to the oven, spread out on a lightly oiled tray to roast along with the squash.
  3. Chop the onion, garlic and if using, the chilli. Sauté the onion until soft and slightly caramalised then add the garlic and chilli for the final few minutes, turn off the heat and add the tomato puree and mix well.
  4. Peel and chop the potato into cubes
  5. Remove the Butternut Squash from the oven and peel and cut into small cubes
  6. Add the chopped squash, together with the chopped potato cubes into to the onion mixture and combine by stirring together.
  7. Prepare the stock and add 500ml to the soup maker, then add half of the mixed ingredients
  8. Remove the peppers from the oven and add them to the soup maker, finishing by adding the remaining half of the mixed squash ingredients.
  9. If more liquid is required, top up with boiling water to the minimum line of the soup maker.
  10. Select the smooth setting and clean up the kitchen, whilst the Soup maker does it’s magic!
  11. Enjoy 😃


Low on time?

  • Whenever I am cooking a butternut squash, I always roast it first, whole and with skin still on, for approximately 20-25 minutes. This enables me to peel and chop it far easier than from raw. I have also read that this gives a sweeter flavour. So, this stage is optional if you are stuck for time and are better with chopping than I am. All you need is for the Squash to be peeled and cut into small cubes for the soup maker to then cook it.
  • You do not need to mix all of the ingredients in the pan first, the way that I have done. In theory, you could just add them all to the soup maker and let it do it’s thing. However, I sauté, mix and coat to help the flavours release and infuse into one another, to give a better overall result. The pans are already in use, and the time taken to do this is minimal. But again, when time is of a premium it’s something that you could choose to skip


  • I use One-Cal spray in place of oil to save on calories.
  • This recipe can use sweet potato in place of the white potato
  • Chilli pepper is optional and the amount used is for personal taste.

If you give this soup a try please do leave your feedback in the comments, for I’m open to ideas and continuous improvement! Or perhaps check out my other Soups that I’ve tried and recommend under the category of ‘Sampling Soup’ here at Focused Friends.

kind regards, Debbie


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