Squash those winter blues...
Butternut squash is in abundance at this time of year. So, we asked James Hudson, Vitality Performance Champion and qualified nutritionist, to create some tantalising recipes for the season ahead
As well as being in plentiful supply during the winter months, butternut squash is a highly nutritious vegetable. Packed full of vitamin A and considerable amounts of fibre, it is helpful for healthy digestion and good for blood pressure, too. A versatile veggie, whether it’s for roasting, steaming or blending, this winter squash is the ideal partner for any weeknight meal. So, why not give these warming recipes a go at home for a perfect crowd-pleasing supper?
Watch as James rustles up our favourite winter recipe
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Chicken, chorizo and butternut squash stew
Ingredients for 4 people
2 tins chopped tomatoes
600g chicken breast
500g butternut squash
400g cannellini beans in water
2 medium red peppers
1 medium red onion
5 inches chorizo
½ cup, chopped fresh parsley
1 tbsp extra virgin olive oil
2 cloves garlic
2 teaspoons smoked paprika
Method
- In a large saucepan or casserole dish, heat the olive oil over a medium heat and add the finely diced red onion. Cook for 3-4 minutes until softened.
- Add the chorizo sausage to the pan and keep stirring for 5-6 mins until the oil has started to render out of the chorizo.
- Add the chunks of chicken breast, chopped garlic cloves and cubed red peppers, and cook for a further 3-4 minutes, stirring regularly until the chicken starts to brown.
- To the pan add the chopped tomatoes, drained cannellini beans, cubed squash, smoked paprika, plus a little water if needed to loosen the sauce.
- Combine well, put the lid on top and let simmer for 25-30 mins until the squash is cooked all the way through.
- Serve with chopped fresh parsley on top and crusty bread or a cooked grain, such as rice, quinoa or lentils, of your choice.
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Butternut squash and cauliflower dhal
Ingredients for 4 people
1 tbsp coconut or olive oil
1 tsp black mustard seeds
1 large white onion
2 tsp ground coriander
2 tsp ground cumin
1 tsp turmeric
300g red split lentils
500g cubed butternut squash
350g cauliflower florets
500ml coconut milk (drinking rather than tinned)
250ml water
Method
- Heat the oil in a casserole dish on a medium heat and add the onion and mustard seeds. Cook for 3-5 mins until it starts to soften.
- Add the spices and cook for a further minute.
- Add the red lentils, squash and cauliflower. Combine well and then pour in the milk and water.
- Cover and simmer for 20-25 minutes until the squash, lentils and veg are tender.
- Stir through the chopped coriander and serve.
Thai red curry and butternut squash soup
Ingredients for 4 people
1½ ml vegetable stock
1 kg butternut squash
1 large white onion
45g red Thai curry paste
1 whole lime, juiced
2 inch piece fresh ginger, grated
1 cup fresh coriander leaves
2 cloves garlic, grated
1 teaspoon coconut oil
Method
- Over a low-medium heat gently cook the finely diced onion in the coconut oil for 8-10 mins until softened. Add the red Thai curry paste and stir continuously for 2-3 mins.
- Then add the ginger and 2 garlic cloves and cook for a further 2 mins.
- Add the butternut squash and vegetable stock to the pan and simmer for 30 mins or until the squash is cooked through.
- Either use a hand blender or empty the contents of the pan into a powerful blender and blend until smooth. You may need a little more water or stock to adjust the consistency to your liking.
- Finally season with the lime juice and serve in bowls with a handful of the fresh chopped coriander on top.
This makes 4 bowls of soup and can be served with bread to boost energy with carbohydrates. You can also add chopped or shredded chicken on top or stirred through to increase protein content.
