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Butternut Squash Soup | Slimming World Syn Free Recipe

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4.3 from 12 reviews

This vibrant and comforting Butternut Squash Soup is a slimming-friendly, syn-free recipe bursting with warming spices like curry powder, turmeric, and paprika. Perfect as a light lunch or starter, it can be prepared using various methods including stovetop, Instant Pot, slow cooker, or soup maker, adapting easily to your kitchen equipment. Creamy and velvety with a hint of coconut or dairy milk, it is garnished with mixed seeds, dried chilli flakes, and crunchy wholemeal croutons for added texture and flavor.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

Base Ingredients

  • Low calorie cooking spray or a little olive oil
  • 1 onion, roughly chopped
  • 3 garlic cloves
  • 1 potato, peeled and cubed
  • 1 medium butternut squash, peeled and roughly chopped

Spices and Seasonings

  • 1 tsp mild curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • ½ tsp paprika
  • ½ tsp salt
  • 1 bay leaf (leave out if using soup maker)

Liquid Ingredients

  • 750 ml (3 cups) vegetable stock (broth)
  • 125 ml (½ cup) coconut milk or fat-free dairy milk (optional)

Garnishes and Extras

  • Cream to drizzle (omit for Slimming World version)
  • 2 tsp mixed seeds (pumpkin and sunflower seeds, Healthy Extra B)
  • 1 small slice wholemeal bread (for croutons)
  • Dried chilli flakes

Instructions

  1. Prepare the base ingredients: Spray a pot with low calorie cooking spray or add a little olive oil. Add the roughly chopped onion, peeled and cubed potato, garlic cloves, and the bay leaf. Stir in the salt and spices including mild curry powder, ground turmeric, ground ginger, and paprika.
  2. Sauté the aromatics: Cook the mixture over medium-low heat for a couple of minutes to release the flavors and soften the vegetables.
  3. Add butternut squash and stock: Add the peeled and chopped butternut squash to the pot and stir to combine. Pour in the vegetable stock and bring the mixture to a simmer. Partially cover the pot.
  4. Simmer the soup: Cook for 15-20 minutes or until all the vegetables are tender when pierced with a fork.
  5. Blend the soup: Remove and discard the bay leaf. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer to a blender to puree, ensuring the soup is handled safely while hot.
  6. Add dairy or coconut milk (optional): Stir in the coconut milk or dairy milk if using, and gently heat through. Taste and adjust the seasoning with salt and pepper as needed.
  7. Prepare garnishes: Toast the wholemeal bread slice and cut into small croutons. Prepare mixed seeds and dried chilli flakes for topping.
  8. Serve: Ladle the soup into bowls, drizzle with cream if desired (omit for Slimming World version), and garnish with mixed seeds, dried chilli flakes, and wholemeal croutons.
  9. Alternative Instant Pot method: Add all ingredients (excluding optional garnishes and cream) into the pressure cooker. Seal and cook on high pressure for 8 minutes. Perform quick release, remove bay leaf, stir in coconut or dairy milk if desired, then blend until smooth. Season to taste and serve with garnishes.
  10. Soup maker method: Omit bay leaf. Add all ingredients in order up to maximum fill line. Use the 'Smooth' setting to cook and blend. If adding milk, transfer soup to pot and heat through. Season and serve with garnishes.
  11. Slow cooker method: Combine all ingredients in the slow cooker, stirring well. Cook on HIGH for 4-5 hours or LOW for 6-8 hours. Remove bay leaf, blend soup until smooth, then stir in milk or cream if using. Adjust seasoning and serve garnished.

Notes

  • Omit cream to keep the recipe Syn Free for Slimming World followers.
  • Do not use bay leaf when preparing the soup in a soup maker.
  • Be cautious when blending hot soup to avoid splashing; allow slight cooling if necessary.
  • Wholemeal bread croutons add crunch and can be omitted for a lighter salad if desired.
  • Adjust spice levels and garnish to personal preference.
  • Recipe is versatile and can be made in multiple kitchen appliances based on convenience.
  • Author: Chef
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: British
  • Diet: Low Calorie

Find it online: https://avascooking.com/butternut-squash-soup-slimming-world-syn-free-recipe/