Squash and Nigella Seed Soup
This Asian soup is a comforting winter dish where nigella seeds, reminiscent of oregano with a hint of mustard-like bitterness, provide a distinctive flavour. The base combines chunks of squash and potato simmered in a light vegetable stock. Fresh flat-leaf parsley is blended in to finish, creating a smooth and aromatic purée. It's a simple, hearty soup perfect for a cosy meal and can be prepared ahead, as it freezes well for future enjoyment.
Ingredients
- 2 tbsp olive oil
- 1 onion
- 2 tsp nigella seeds
- pinch chilli powder
- 800g squash peeled, deseeded and cut into chunks
- 1 potato cubed
- 850ml low-sodium vegetable stock
- small bunch flat-leaf parsley
Method
- Warm the olive oil in a large saucepan. Cook the onion until it begins to take on a light colour. Introduce the nigella seeds and chilli powder, frying them for 1 min. Add the prepared squash chunks, cubed potato and the vegetable stock, bringing everything to a boil. Cover the pan and let it simmer for 20 mins, or until all the vegetables have softened.
- Blend the soup in several batches, incorporating a small handful of flat-leaf parsley into each one. Pour the puréed soup back into the pan to warm through before serving. You can freeze this soup for up to 1 month.
Nutrition (per serving)
Calories181 kcal
Fat7 g
Saturates1 g
Carbs27 g
Sugars13 g
Fibre5 g
Protein5 g
Sodium124 mg
Recipe details
Skill levelEasy
CategorySoup
Cuisineasian
DietVegetarian
