PBB Recipe: Butternut Squash, Roasted Garlic and Kale Soup.

It is cold outside and party season is over so we should now turn to looking after ourselves and  recuperating our bodies. This soup is so deliciously warming, which is great for the winter months and filled with regenerative super foods.

Butternut squash is not only tasty and comforting but one cup of the good stuff provides a whopping 437% percent of your vitamin A needs for the day, as well as 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese. Butternut squash is an excellent source of potassium, bringing in 582 milligrams per 1 cup (cubed) – more than a banana!

Garlic has been used by humans for thousands of years and was used in Ancient Egypt for both culinary purposes and its health and therapeutic benefits. Garlic is widely used for several conditions linked to the blood system and heart, claims to have anti-inflammatory and antibiotic properties and is commonly used to treat the common cold.

Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein. One cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and unlike spinach, kale’s oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system.

Ingredients:

1 medium onion finely chopped
2 carrots finely chopped
2 sticks celery finely chopped
(the above is Soffrito which can be bought in 250g packets in Waitrose)
4 cloves garlic cut in half
2 bay leaves
Fist of chopped parsley
1 Tbl spoon fresh thyme
500g curly kale
1 large butternut squash peeled and cut in cubes
aaprox 5 cups
(can be bought pre cut in Waitrose)
2-3 tbl spoons olive oil
1/2 teaspoon of freshly ground pepper
1 teaspoon sea salt
1 teaspoon brown sugar (optional)

Directions:

1.Preheat the oven to 200 Degrees C. Lightly oil a baking tray.
2. Toss the butternut squash cubes with drizzled olive oil and toss in the thyme and garlic.
Roast for 30-40 mins (until golden) Mix had way through so the squash cooks evenly.
3. In a large deep saucepan add olive oil and heat on a medium temperature.
Add the Soffrito and sauté until the onions are translucent.
4. Add the roasted butternut squash and parsley and stir for 1-2 minutes.
5. Add the water, salt pepper (sugar -optional), kale.
6. Place a lid on top and bring it to the boil until the kale has softened. Try not to over cook!
The Kale must have a bright green colour as opposed to a murky green. (want to keep vitamins!)
7. Puree in a blender.
8. Serve the soup with a dollop of low fat greek yogurt or low fat creme fraiche or a “swirl” of lemon oil.
(Waitrose)

SERVES 6-8 (Even tastier the next day!)

 

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