Butternut chilli soup with mushrooms and pine nuts

Serves: 4

Prep Time: 1 hr 20 mins


  • 1 butternut squash, cut in half
  •  1 onion, roughly chopped
  •  1 ½ to 2 cups good quality vegetable stock (I use organic bouillon when I don’t have time to make my own stock. If you don’t use this organic bouillon make sure whatever stock you use in gluten free, vegan etc if you are trying to make this dish for the respective diet. You should always check the ingredients in a premade stock and you can do this by reading the labels)
  •  4 cups mushrooms, sliced
  •  ½ tsp avocado oil (coconut oil or olive oil will work if you don’t have avocado oil, but try to get some if possible!)
  •  1 tsp chilli flakes


  • ½ tbs pine nuts
  • 1 good quality organic brown roll (can be gluten free if you prefer)

This vibrantly coloured butternut chilli soup with mushrooms and pine nuts is the ideal way to usher in the winter chill. The sweet heartiness of the butternut squash pairs perfectly with the earthiness of the mushrooms.

The intense orange of the squash is from the high amount of carotenoids it contains. These antioxidants stave off free radicals in the body – helping to prevent premature ageing, cardiovascular diseases and other infections. Butternut squash is a good source of vitamins and minerals including vitamin C as well as L-tryptophan, a chemical compound that triggers feelings of well-being. On top of that it’s packed with dietary fibre, which works as a natural diuretic helping to flush out toxins and unwanted waste from the body. Leaving you revitalised and healthy.

Make it. Eat it. Love it. Happy Autumn, everyone!


  1. Chop the butternut squash in half, deseed, then place in the oven at 200C for 45-50 minutes or until the squash is tender and has turned golden-brown.
  2. When the butternut squash is ready peel the skin from the squash flesh or scoop out the flesh – whichever works for you.
  3. Roughly chop the onion and cooked butternut squash then place them into the blender with the chilli flakes and vegetable stock – process until smooth. You may need to add more or less stock to help the mixture blend and to achieve your desired consistency.
  4. Place this blended mixture into a pan on a medium heat and simmer for about 10-15 minutes until cooked through.
  5. While the soup is cooking heat the oil in a frying pan on a medium heat. Sauté the mushrooms in the pan for around 5 minutes until they are cooked.
  6. Decant the soup into individual bowls and top with mushrooms. I also like to sprinkle some toasted pine nuts on top and serve with a lovely brown crusty roll.
  7. Freeze any leftover soup you have and save it for a quick and nutritious meal to have another time.

Butternut chilli soup with sautéed mushrooms and pine nuts Jennifer Medhurst

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