Butternut Soup

Butternut Soup

Taken from the low GI, low fat recipe book by registered dieticians Gabi Steenkamp and Liesbet Delport, Eating for Sustained Energy 2 (Tafelberg).

Serves 10

500 ml hot chicken stock (use 2 stock cubes and 500 ml boiling water)
500 ml water
2 med butternut (1 kg)
1 large sweet potato, peeled and cubed (500g)
2 large green apples, grated
1 large onion, grated or chopped finely
185 ml split lentils (red) (¾ cup)
5 ml curry powder (1t)
1 orange, juice and zest (grated peel)
150 ml plain, low fat yoghurt
grated nutmeg

  1. Pour the chicken stock and water into a very large saucepan.
  2. Peel and cube the butternut and sweet potato.
  3. Peel and grate the apple and onion or chop finely.
  4. Add the cubed butternut, sweet potato, green apples, onion, split lentils and curry powder to the stock and water and cook until soft. (one hour)
  5. Meanwhile peel the zest off half the washed orange (or grate the orange peel) and then squeeze out the juice. Set aside.
  6. Cool soup slightly and then liquidize to desired consistency, adding the juice of the orange and a little skim milk if too thick.
  7. Pour the soup back into the saucepan and add the orange zest or orange peel and then heat through gently. Add water if the soup is too thick.
  8. Serve in hot soup bowls with a swirl of low fat plain yoghurt (1T per person). Add a sprinkling of nutmeg.

This recipe makes a double batch of soup (for 10 people) as we both prefer to go to the trouble of making homemade soup in larger quantities. Should you wish to make only half the recipe, simply halve all the ingredients. If you halve the recipe, you will only have to cook the soup for 35 minutes before liquidizing it.

Some children will not like the strong taste of orange peel in the soup. Simply leave out. Curry goes particularly well with butternut soup.


  • As we suspect that butternut has a high GI (it has not yet been tested), it is important to make sure that you add the lentils, apples and at least half as much sweet potato as butternut to offset the higher GI of the butternut.
  • Note the very high fibre content per portion and that this soup is virtually fat free. This means you could enjoy a higher fat pudding (for example a bought apple crumble) after the soup as your main meal.
  • However, butternut soup served in restaurants is full of cream and butter, so this will not apply to butternut soup eaten in a restaurant.

Glycemic Index 47
Carbohydrates 32g
Protein 8g
Fat 1g
Fibre 8g
kJ 705
Glycemic Load 15

One serving is equivalent to:
1 starch
1 protein
1 vegetable

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