Spicy butternut and tomato soup

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Today I want to share a recipe for warming soup of butternut squash and tomato.

The recipe comes from Moroccan cuisine; the soup gets its spiciness from a popular Moroccan chili pepper paste - harissa. Harissa is very intense in flavour - if you haven't used it before, be careful with the amount and, if need be, decrease it. I'm loving the combination of spicy flavour and creamy texture.

You'll find the list of ingredients, method and approximate nutritional value below.

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List of ingredients
Soup
  • 1 butternut squash (~400 - 500 g)
  • 1 large onion (~200 g)
  • 2 tbsp vegetable oil
  • 2 garlic cloves
  • 50 g red lentils
  • 2 tbsp harissa
  • 1 can chopped tomatoes (400 g)
  • 1 l vegetable stock
  • Salt and pepper, to taste

Garnish

  • 1 can chickpeas
  • 1 tbsp vegetable oil
  • 1 tbsp lemon juice
  • 1 tsp harissa
  • Salt, pinch
  • Fresh parsley

Method

  1. Remove skin and seeds from one butternut squash. Cut it into medium cubes.
  2. Chop one large onion into large cubes. Cut up a bunch of parsley finely.
  3. Pour 2 tbsp vegetable oil into the pot you'll prepare soup in. Add cubed onion and fry it over low heat until caramelised. Add two pressed garlic cloves and continue frying for the next two minutes.
  4. Add cubed butternut squash to the pot and fry it for 3 - 4 minutes, stirring constantly. 
  5. Rinse 50 g red lentils with cold water.
  6. Add red lentils and 2 tbsp harissa to the pot. Stir everything well so that harissa covers all vegetables in the pot.
  7. Add one can chopped tomatoes.
  8. Add 1 l vegetable stock and stir it through.
  9. Season soup with salt and pepper, and cook it over medium heat for 25 - 30 minutes, until butternut squash becomes soft.
  10. Meanwhile, prepare garnish. Heat up 1 tbsp vegetable oil in a pan and add one can chickpeas. Fry chickpeas for 2-3 minutes. Add 1 tsp harissa and stir well. Add 1 tbsp lemon juice as well as pinch of salt. Fry garnish until moisture evaporates.
  11. Once butternut squash becomes soft, blend soup until smooth and creamy with an immersion blender.
  12. Before serving, decorate soup with fried chickpeas and fresh parsley.
  13. Enjoy!

Przybliżone wartości odżywcze

100 g

  • 58 kcal
  • Carbs: 8 g 
  • Fat: 2 g
  • Protein: 2 g
  • Fibre: 2 g

1 serving (recipe makes 4 servings)

  • 291 kcal
  • Carbs: 39 g 
  • Fat: 10 g
  • Protein: 10 g
  • Fibre: 11 g

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