A kid-friendly, vegetable soup

Soup is a great family meal, whether its a healthy lunch or dinner

 This recipe is super easy, quick and nutritious. It can be made very quickly using a bag of frozen squash that is pre-prepared, ready for use. Likewise frozen onions and garlic that are peeled and chopped or minced can also be used.

The coconut milk adds a lovely sweetness to the soup and it can be made as mild as you wish (or a little bit spicy) depending on how much curry you add. 

A substantial soup like this (containing lentils as the protein and squash as the carbohydrates) can be served as a starter or side to dinner, or on its own as a substantial healthy lunch or snack. Soups can be served in thermos flasks for a warm filling lunch.


1/2 large butternut squash, peeled, seeded, cubed (about 500g) or  frozen squash

2 large onions, peeled & diced (or 220 grams of frozen onion)

2 garlic cloves, peeled & minced

½ teasp. of ground chilli (optional)

400ml of coconut milk (1 can)

500ml stock

2 cups of red split lentils

2 tablesp. of mild curry powder (or less if you wish)


  1. Heat some oil in a large saucepan and sauté the onion for 10 minutes
  2. Add the curry powder, garlic and chilli (if using) and cook for 1 more minute
  3. Add in the rest of the ingredients.
  4. Bring to the boil. Then reduce heat and simmer, uncovered for 20 minutes until all the ingredients are cooked and soft.
  5. Using a blender, puree the soup until smooth.  
  6. This soup like most soups can be made in bulk and frozen for later use. 

This recipe is courtesy of BBC Good food.