Keep yourself warm and healthy with this delicious ‘Curried Butternut Squash Soup’

Soup is a perfect winter warmer.  It’s also something which you can rustle up fairly quickly – ideal for busy working parents on the go.

This Curried Butternut Squash Soup recipe is from Hannah Rowan MSc, founder of Food Stripped Bare.

Hannah’s aim at Food Stripped Bare is to show that by making simple changes in diet, the whole family can gain amazing benefits in health and vitality.  Hannah firmly believes that you don’t have to become a sprout-munching, wheatgrass-sipping fanatic.  By switching from the processed and fake foods that so many of us eat, to food that is prepared from real, whole ingredients (vegetables, fruits, whole grains, nuts, pulses, free-range meats, eggs, and dairy products), you can experience greater energy and relief from annoying symptoms like bloating, PMS and acne.

Hannah is fully insured and a member of BANT (the British Association of Applied Nutrition and Nutritional Therapy). Find out more at


Hannah Rowan Food Stripped Bare
Hannah Rowan Food Stripped Bare - photo credit Rosie Wooldridge


Curried butternut squash soup

Serves 4

This is a lovely simple recipe that once simmering can be left while you work or deal with the kids! Serve with a big green salad and crusty bread for a delicious dinner on one of these chilly evenings.

Curried butternut squash soup is packed with important antioxidants that can help boost our immune systems so that we are better able to deal with the onslaught of cold viruses and other bugs that seem to be rampant at this time of year. The butternut squash is full of carotenoids such as beta carotene and is also a good source of vitamin C, the onion is a good source of quercetin (another antioxidant which also has anti-inflammatory activity) and even the curry powder contains turmeric, an important source of curcumin which is also an anti-oxidant and anti-inflammatory chemical. (

Curried butternut squash soup
Curried butternut squash soup


1 tablespoon olive or rice bran oil

1 onion, chopped

1 clove garlic, finely chopped

1 butternut squash, peeled and cut into 1-2” chunks

1-2 teaspoon curry powder, depending on your preference for spice

500ml prepared chicken or vegetable stock

Salt and pepper to taste


Heat the oil in a large saucepan over medium heat and add the chopped onion. Fry until translucent, about 3 minutes  and add the garlic. Stir briefly (and avoid burning) and then add the squash. Add the curry powder, making sure the squash and onion are coated in the spices. Fry for a minute or so, stirring to make sure nothing sticks to the pan, then add the prepared stock. Reduce the heat and simmer for about 20 minutes or until the butternut squash is very soft. Taste to see whether you need to add salt and pepper, blend and serve!








I’m Mary Cummings, a ghostwriter, collaborator and all round word doctor. I help business owners write and publish business books; I'm also passionate about helping creative freelancers find work that they love - their work sweet spot with work on their terms, projects they love and clients who are a dream to work for.

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