Roasted Spiced Butternut Soup

Recipe approved by GI Foundation of SA and Diabetes SA

Conversions

easy

SERVES 6

PREP TIME 20mins

COOK TIME 3hours

Ingredients

Soup

  • 1 ½ kg butternut, peeled, seeded, and cut into ½ cm cubes (2 large butternuts)
  • 1 large carrot, peeled and cut into 1/2cm chunks
  • 30ml (2T) olive oil
  • 3 sachets Huletts EquiSweet
  • 5ml (1t) ground cinnamon
  • 5ml butter – cut into cubes
  • 1 large onion, thinly sliced
  • 4 cloves garlic, chopped
  • 20ml (4 t) vegetable or chicken stock powder prepared with 1 litre (4 cups) boiling water
  • 2 sprigs thyme
  • 1 bay leaf
  • freshly ground black pepper

Toppings

  • 250ml (1 cup) low fat yoghurt
  • 1ml (pinch) ground cinnamon
  • 1ml (pinch) nutmeg
  • 1ml (pinch) salt
  • 1ml (pinch) garlic/onion powder
  • chives - chopped to garnish

Method

  1. Preheat oven to 230°C
  2. Toss the butternut and carrot together with all but 5ml of the olive oil. Sprinkle with the Huletts Equisweet and cinnamon and divide and spread onto 2 baking trays.
  3. Roast until the butternut and carrots have browned (about 40 minutes) (Turn two or three times during cooking.) Set aside.
  4. Place the 5ml butter and remaining 5ml of the olive oil, onion and garlic into a large saucepan over medium heat and sauté until soft and lightly brown.
  5. Add the roasted butternut and carrot to the saucepan and add the prepared stock, thyme sprigs, and bay leaf. Bring to a boil, lower heat and simmer until vegetables are soft, about 10 minutes. Remove the thyme sprigs and bay leaf.
  6. Blend soup with a blender until completely smooth. Season with black pepper.
  7. Return soup to saucepan and keep warm.
  8. Mix the low fat yoghurt, cinnamon, nutmeg, garlic powder and salt. Set aside.
  9. Serve soup with a dollop of the spiced yoghurt, chopped chives and a slice of low GI bread, if desired.

Nutritional information:

  1. Tip: Freezes well for up to 3 months.
  2. One serving is equivalent to 3 portions vegetables and 1 portion low fat protein.
  3. GI (calculated) = 44 (low GI). GL per serving = 17.

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Conversion Table

Cups Tablespoons Grams
Butter 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1 cup 16 Tbsp 227g
Flour/Sifted 1/4 cup 4 Tbsp 30g/27g
1/3 cup 5 Tbsp + 1 tsp 40g/35g
1/2 cup 8 Tbsp 60g/55g
1 cup 16 Tbsp 120g/110g
Granulated Sugar 1/4 cup 4 Tbsp 50g
1/3 cup 5 Tbsp + 1 tsp 65g
1/2 cup 8 Tbsp 100g
1 cup 16 Tbsp 200g
Brown Sugar/ Firmly Packed 1/4 cup 4 Tbsp 45g
1/3 cup 5 Tbsp + 1 tsp 60g
1/2 cup 8 Tbsp 90g
1 cup 16 Tbsp 180g
Water 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1/2 cup 8 Tbsp 114g
1 cup 16 Tbsp 227g