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Cheesy Butternut Squash Soup2 (1 of 1)

Or ‘Orange Soup’ as my four-year-old calls it……

This one is always a winner with kids and adults alike.  It’s very versatile – you can swap out the butternut squash and go with sweet potato/carrot/parsnip/tomato – whatever you’ve got in really.

The lentils and cheese give the soup a delicious creaminess that completely satisfies – which is great considering the calorie count at 212 cals per portion!  If you wanted to cut the calories even more, you could use reduced fat cheese.

This soup freezes well, so I tend to make up a large batch and freeze the leftovers in portions for a speedy lunch.

Cheesy Butternut Squash Soup (Serves 10):


  • 10 sprays of 1-cal-per-spray cooking oil (10 cals)
  • 1 medium onion, peeled and sliced (44 cals)
  • 1 whole squash weighing about 1kg, peeled and sliced into chunks with the pips removed (380 cals)
  • 250g carrots, peeled and chopped (100 cals)
  • 2x red peppers, chopped (88 cals)
  • 175g red lentils (581 cals)
  • 1 tsp cumin (8 cals)
  • 1 tsp paprika (6 cals)
  • 1 tsp garlic salt (10 cals)
  • 1.5 litres stock made with 5x veg oxo stock cubes (75 cals) or 25g vegetable bouillon for gluten free (60 cals)
  • 200g mature cheddar cheese, grated (820 cals)
  • Good pinch of salt and pepper
  • A few chopped up chives to garnish (negligible cals)


  1. Heat a large pan and squirt in the spray oil, add the onion and a pinch of salt (helps prevent the onion from browning) and cook on low until they’re softened (about 3 or 4 minutes).  Add in the butternut squash and carrots, give it a stir and cook for a further couple of minutes.
  2. Add in the red peppers, lentils, cumin, paprika and garlic salt and cook for another minute, then add in the stock.  Bring to a boil and simmer for 20 minutes.
  3. After 20 minutes, take the soup off the heat and blend using a stick blender.  Add in the cheese (I tend to reserve a bit for garnishing) and a good pinch of salt and pepper and stir until the cheese has melted.
  4. Ladle the soup out and garnish with a some chopped chives and any reserved cheese.