Orange Butternut Soup

Butternut and Orange soup with cream and pumpkin seeds.

Serves 6


  • 500 ml hot vegetable stock
  • 500 ml water
  • 1 kg (2 medium) butternut, peeled and cubed
  • 2 large green apples, peeled and grated
  • 1 large onion, peeled and finely chopped
  • 185 ml red split lentils
  • 5 ml curry powder
  • 1 large orange
  • 150 ml low-fat plain yoghurt
  • nutmeg
  • unseasoned pumpkin seeds


  1. Pour vegetable stock and water into a large saucepan.
  2. Add the butternut, green apples, onion, lentils and curry powder to the stock and cook over med-low until tender (about 1 hour).
  3. While soup simmers, grate the orange peel, then cut orange in half and squeeze out the juice.
  4. Set both aside.
  5. Cool the soup slightly and then puree it to the desired consistency slowly adding the orange juice, adding a little milk if it is too thick.
  6. Serve with a swirl of yogurt (15 ml or 1 tbsp per serving) and a sprinkling of pumpkin seeds and a dash of grated nutmeg.

Serve with a single slice of grainy bread. Look for whole grains, and not whole wheat with choosing a bread.

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