Seasonal cooking: Butternut squash and lentil soup

WHAT’S SEASONAL IN SEPTEMBER?

Butternut squash is extremely versatile, popping up in recipes for stews, pasta dishes, risottos, curries and soups. It can also be baked and mashed to make a side dish, perhaps with a pinch of nutmeg and some cream, or pureed to make baby food. It will keep for at least three months in a cool, dry place, or around two weeks at room temperature or in a fridge.

NUTRITIONAL VALUE

Butternut squash is rich in complex carbohydrates and low in saturated fat and sodium. It is a great source of fibre as well as minerals such as calcium, magnesium, potassium and zinc. Just 100g of butternut squash contains around 2g of fibre, equal to around 7 per cent of an adult’s recommended daily allowance. Beta-carotene and vitamin A, both of which can also be found in butternut squash, support the immune system, which can help prevent infection.

RECIPE

Butternut squash and lentil soup

Serves: 20

Typical portion size for one- to four-year-olds: 160g

Preparation time: 10 minutes

Cooking time: 35 minutes

Ingredients

• 1 kg butternut squash, peeled
• 2 medium red peppers, deseeded
• 2 medium onions, peeled
• 2 tbsps vegetable oil
• 4 tsps dried oregano
• 1.5l water
• 180g dried red lentils
  
  

Method

1. De-seed the butternut squash and peppers and dice, along with the onions.
2. Heat the oil in a pan and add the butternut squash, peppers and onions. Cook until starting to soften.
3. Add the oregano, water and lentils. Bring to the boil and simmer for 30 minutes.
4. Set aside to cool before blending until smooth.
   
   

Serving suggestions

Serve with wholemeal bread or toast and spread.