Butternut Squash & Red Chilli Soup, swirled with natural yogurt and sprinkled with dried crushed chilli is a simple and healthy soup recipe.
Just 1 Smart Point per bowl on Weight Watchers Blue, Purple and Green plans. It is also 1 SmartPoint per bowl if you still follow the old WW Freestyle program.
This Butternut Squash & Red Chilli Soup is smooth and sweet with a hint of red chilli. It can be eaten as is, or can be served with a small swirl of natural fat free yogurt and a little sprinkling of dried crushed chilli for that extra kick.
I hate to think it's fast becoming 'soup season'.
I do love soup, but I also really love those long summer days (that are just too hot to be making or eating soup) and I hate to see the back of them.
It's feeling decidedly autumnal here, so I dug out some of my favourite warming soup recipes.
This one really is absolutely one of my favourites!
Have you been searching for Weight Watcher friendly soup recipes? Then you may like this Tom Yum Soup recipe or perhaps this hearty Vegetable Broth recipe.
If you decide to make this Butternut Squash and Red Chilli Soup, you'll be pleased to know it is easy to make and can be batch cooked, portioned out and frozen.
Perfect for a quick and easy microwave lunch.
Just use the slider in the recipe box to change the portion sizes & ingredient measurements 😀 . Simple!
Tips for making this soup:
- Chop the butternut squash into small chunks - approx 4 - 5 cm cubed (pic 1)
- Layer the chunks of squash on a non stick baking tray - with a silicone mat if you have one (pic 2)
- Finely chop the onions and red chilli and thinly slice the garlic (pic 3). Do not crush the garlic as it is more likely to burn this way.
- Cook the onions, garlic and chilli over a low heat, stirring often to prevent it sticking to the pan (pic 4). If it does start to stick add a little bit of water and continue to stir.
- Add the stock and butternut squash to the fried onions (pic 5) before using a handheld stick blender to blend into a smooth soup
- If you want an ultra smooth soup, you can put the soup in a liquidiser and give it a good blitz!
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What I used to make this soup
I love these DeMarle Silpat Nonstick Baking Mats and always use mine when roasting veggies to stop them sticking to the roasting tin. Different sizes are available from Amazon.
I use my Russell Hobbs Hand Blender like this one, available from Amazon.
Butternut Squash & Red Chilli Soup
Ingredients
- 1 butternut squash about 1 kg - peeled, chopped and deseeded
- spray oil such as Frylight or Pam
- 2 onions finely chopped
- 1 large red chilli deseeded and finely chopped
- ½ tbsp olive oil
- 1 stock cube / bouillion cube in 3½ (850ml) hot water
- 1 garlic cloves thinly sliced
To serve
- 1 tsp dried crushed chilli pepper optional
- 2 tbsp fat free natural yogurt optional
Instructions
- Heat the oven to 200 C / 180 Fan / Gas 6 / 400 F. Peel and de-seed the squash and cut into smallish chunks (see pic 1). Spread the chunks onto a large non stick roasting tin and cover with 8 - 10 pumps of spray oil (pic 2). Place on the middle shelf of the oven and roast for 30 minutes - turning once halfway through roasting.
- Whilst the squash is roasting, heat the olive oil in a large saucepan and add the finely chopped onions, garlic and chilli (see pic 3). Cook on a low heat for 15 - 20 minutes until the onions have softened. If they start to catch on the bottom of the pan add a little water to stop this happening.
- Make up the stock by crumbling the stock cube / bouillion cube into hot water. Once the onions have softened, switch off the heat and add the stock and the roasted butternut squash.
- Use a stick blender to whizz the soup into a smooth consistency or ladle it into a liquidiser and blitz it in batches for an even smoother soup.
- Return the pan to the heat and warm the soup through before serving.
- If desired, you can serve this soup with half a tablespoon of fat free natural yogurt swirled through it and dried crushed chilli sprinkled on the top.
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