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Recipe for squash and coconut masala soup

The naturally sweet flavour of squash combined with the richness of coconut and gently warming spices make this soup a wholesome lunch or delicious starter.

Serves 4


  • 800g butternut squash, peeled and cubed
  • 4-6 shallots, diced
  • 10g Omega Excellence Organic Virgin Coconut Oil

  • 60g creamed coconut
  • 1-2 whole dried red chillis (or chilli flakes to taste)
  • 1.2l boiling water
  • 1½ tsp salt (optional)
  • Freshly ground black pepper

Spice mix

  • ½ tsp garam masala
  • ½ tsp turmeric
  • ½ tsp paprika
  • ¼ tsp ground cumin
  • ¼ tsp ground coriander
  • ¼ tsp ground ginger
  • Pinch cardamom seeds
  • Pinch of fennel seeds


Warm the coconut butter in a large saucepan. Add the diced shallots and sweat for 5 minutes.

Meanwhile, place the spice mix in a pestle and mortar and grind well.

Stir the spice mix into the sweated shallots and allow to warm through for 1-2 minutes until the spices start to release their aromas.

Remove the pan from the heat, add the cubed squash, coconut cream, dried chilli and salt. Pour in the boiling water and return the pan to the heat.

Bring the mixture back to the boil and simmer, covered, for about 30 minutes or until the squash is tender and starting to fall apart.

When the soup is cooked, carefully remove the dried red chilli and then blend until smooth.

Season to taste with freshly ground black pepper and enjoy.

Nutritional information per serving

  • Calories - 43kcal
  • Protein - 0.84g
  • Carbohydrate - 19g
  • Sugars - 2.7g
  • Total fat - 2.36g
  • of which saturates - 2g
  • Fibre - 1.05g

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