Warming Butternut and Tomato Soup
1 large butternut, peeled, seeded and cut into small chunks (3 – 4cm)
2 medium tomatoes, chopped (or a can of chopped tomatoes)
½ small onion, diced
1 clove garlic, chopped
¼ cinnamon powder
¼ tsp nutmeg powder
¼ tsp red chilli flakes
½ tsp cumin seeds (or ground cumin)
2 cups of vegetable stock
1 Tblsp coconut oil
Chia and pumpkin seeds (optional)
1. Boil, steam or bake the butternut chunks until soft. Set aside.
2. In a saucepan on medium heat, melt the coconut oil.
3. Add the onions, cumin and chilli flakes to the oil and let this fry until onions are translucent.
4. Add the tomatoes and vegetable stock. Simmer for 10 minutes or until the tomatoes are
5. Add the butternut and garlic to the saucepan, and let this simmer for 5 minutes.
6. Add the nutmeg and cinnamon.
7. Blend the soup until smooth, either with a hand blender, by transferring to a blender or by
using muscle and a masher, and straining through a sieve.
8. Top each serving with chia and pumpkin seeds.
Use a vegetable stock (or powder) without any MSG, salt or preservatives i.e. something as
natural as possible. Ina Paarman’s Vegetable Stock Powder is really flavourful but has none
of the “bad stuff”.
If you have fresh tomatoes in your garden, use those! If they’re small like my ones in the
pictures above, don’t worry – use about 1 ½ cups of them.
If you’re going to boil your butternut chunks, save the water that you’ve boiled them in and
use this in your soup in lieu of vegetable stock or along with it. This ensures that all the
nutrients that come out of the butternut and go into the water also get into your body.
Sweeten if you need to! There’s nothing wrong with a little sweetness now and then –
everything in MODERATION!
If you prefer a more Italian taste, leave out the nutmeg and cinnamon and add basil instead
– a teaspoon of basil pesto or a few fresh, chopped up basil leaves should do the trick.
Recipe by Mireesha Narsai – Miss Earth South Africa 2016 3rd runner up: Fire
#MeatFreeMonday #MeatFree #PlantBasedPrincess #FoodSecurity #HealthyLiving #Vegeterian