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  • 500g butternut squash
  • 300g sweet potato
  • 3 red peppers
  • 1 tbsp olive oil
  • 2 onions, finely chopped
  • 2 garlic cloves, crushed
  • 1 tbsp sun-dried tomato puree
  • 1.2 litres vegetable stock
  • 2 tbsp toasted seed mix


  1. 1

    Peel the butternut squash and sweet potato and cut into chunks. Deseed the peppers and roughly chop. Set aside.

  2. 2

    Heat the oil in a large pan and cook the onion and garlic for 10 minutes until soft. Stir in the butternut squash, sweet potato, peppers and sun-dried tomato puree. Cook for 10 minutes, until the veg begins to colour.

  3. 3

    Pour in the stock and bring to the boil. Cover with a lid and cook over a medium heat for 30 minutes, until the veg is soft.

  4. 4

    Pour the soup into a food processor (in batches) and blend until smooth. Divide between 4 bowls and garnish with a sprinkle of toasted seeds to serve.

Nutritional Details

Each serving provides
  • Energy 1072kj 256kcal 13%
  • Fat 9.4g 13%
  • Saturates 2.2g 11%
  • Sugars 17.8g 20%
  • Salt 2.3g 38%

% of the Reference Intakes

Typical values per 100g: Energy 193kj/46kcal

Each serving provides

32.6g carbohydrate 8.3g fibre 6.1g protein

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