Mi Winter Warmer
Parsnip & Roasted Butternut Squash Soup
This sweet, spicy (if you choose), filling and tasty soup, is great as a starter or snack.
Full of vitamins, minerals and antioxidants; yet decadently indulgent if you add cream.
What you need to make 4 portions
1
tbsp olive oil
1 medium butternut squash
2 onions
1 tbsp ground coriander
1 tbsp fresh or dried coriander leaf
2 tsp ground cumin
(optional – 2tsp cayenne pepper for
spiced version)
500g parsnips, peeled & chopped
1 litre chicken or vegetable stock
salt & pepper
150ml double cream (optional)
Garnish with a few drops of cream/sour
cream/crème fraiche, cayenne pepper (or
paprika if you don’t like it hot) & fresh
coriander (just a serving suggestion)
Preheat oven to 200⁰C/Gas Mark 6.
1) Cut the Butternut Squash in half lengthways, scoop out the seeds, place
skin side down on tray and drizzle or spray with a little oil (no more than
½ tbsp.) Pop in the oven to bake for approximately 40mins, or until soft.
2) While the Squash is in the oven, heat the remainder of the oil in a large
saucepan. Add chopped onions and cook gently until soft and glassy.
3) Add ground coriander, coriander leaf and ground cumin (also the
cayenne if you wish) and gently fry with the onions to release the flavours
for approximately 30 seconds.
4) Add 750ml of the stock to de glaze pan and add in parsnips and simmer
for approximately 20 minutes (or until parsnips are tender).
5) When Squash is cooked, remove from oven and leave until cool to handle
(no burnt fingers please!). Scoop out the flesh, discarding the skin and
add to a blender or the saucepan. Either blend in the saucepan or add
parsnip mix to blender and combine until smooth. Add in cream here if
you choose. Use the 250ml of stock to loosen the mix if too thick.
6) Re-heat mix gently before serving. Serve garnished with a drizzle of
cream (or sour cream, or crème fraiche), with a sprinkle of cayenne
pepper and fresh coriander.
7) This freezes well, so can be made well in advance of dinner parties and
defrosted and reheated before serving.
Nutrition Info per serving
(without cream)
Calories – 265
Fat – 6.5g
Protein - 9g
Carbohydrate – 46.3g
(with cream)
Calories – 441
Fat – 26g
Protein - 9.5g
Carbohydrate – 46.8g
CALORIE CRUNCH - (to burn off 1 serving)
(without cream (saintly version!)
• Bokwa/Zumba (high intensity) 27 mins
• Jog @ 5mph for 30 minutes
• Swimming at a moderate pace for 39 mins
• Cycling leisurely for 59 minutes
(with cream – uh-oh…!)
• Bokwa/Zumba (high intensity) – 45 mins
• Jog @ 5mph for 49 minutes
• Swimming at a moderate pace for 65 mins
• Cycling leisurely for 1 hour 37 minutes
www.mintmind.co.uk • 07921175440 • [email protected]
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