Butternut Squash and Carrot Soup (serves 4)

This delicious and warming combination of ingredients creates a soothing, nutrient-rich soup that supports the body during colds and seasonal illnesses. Here's why our Butternut Squash and Carrot Soup makes for a fantastic winter remedy:

• Butternut squash and carrots are packed with beta-carotene (a precursor to vitamin A), which strengthens the immune system, supports healthy mucous membranes, and helps the body fight infection.
• Onion and garlic provide natural antimicrobial and antiviral compounds, along with sulfur compounds that may ease congestion and support respiratory health.
• Fresh ginger has anti-inflammatory and warming properties that can ease sore throats, reduce nausea, and improve circulation.
• Turmeric, whether fresh or ground, contains curcumin, a potent antioxidant and anti-inflammatory compound that may help the body recover faster and reduce inflammation.
• Olive oil (or rapeseed oil) adds healthy fats that assist in absorbing fat-soluble vitamins and offer additional anti-inflammatory benefits.
• Vegetable stock provides hydration, warmth, and electrolytes, making the dish soothing and restorative.
• Salt and pepper not only balance flavor but also help clear sinuses and support fluid balance.

Altogether, this soup combines immune-boosting vitamins, antioxidants, and anti-inflammatory agents in a warm, easy-to-digest form—perfect for easing symptoms, replenishing energy, and supporting recovery during colds or seasonal illnesses

Ingredients

• 1 medium butternut squash (about 1–1.2kg), peeled, deseeded and diced
• 3 large carrots, peeled and chopped
• 1 medium onion, finely chopped
• 2 cloves garlic, crushed
• 2.5cm piece fresh ginger, peeled and grated (about 1 tbsp)
• 1 tsp ground turmeric (or 2.5cm piece fresh turmeric, grated, if available)
• 1 tbsp olive oil (or rapeseed oil)
• 1 litre vegetable stock (use 1 stock cube if needed)
• Salt and freshly ground black pepper, to taste
• Optional: 200ml tin of coconut milk for extra creaminess

Method

1. Prepare the vegetables
   Peel and dice the butternut squash into roughly 2–3cm chunks. Peel and chop the carrots. Finely chop the onion and crush the garlic.
2. Soften the aromatics
   In a large saucepan, heat the oil over medium heat. Add the onion and cook for 5 minutes until soft and translucent. Stir in the garlic, ginger, and turmeric, and cook for 1–2 minutes until fragrant.
3. Cook the vegetables
   Add the diced squash and carrots to the pan. Stir to coat in the spices, then pour in the vegetable stock. Bring to the boil, then reduce the heat and simmer gently for about 20–25 minutes, or until the vegetables are very tender.
4. Blend until smooth
   Remove from the heat. Use a stick blender to puree the soup directly in the pan until smooth (or transfer carefully in batches to a blender).
5. Add creaminess (optional)
   Stir in the coconut milk for a rich, silky finish. Taste and adjust seasoning with salt and black pepper.
6. Serve
   Ladle into bowls and serve hot, with crusty bread or warm flatbreads.