Butternut and Caraway Soup


Budget friendly root veggies are transformed into a warming, hunger-busting puree in this ultra-easy recipe. What’s best is that it yields a whopping 1o-serve batch that will keep you out of the kitchen for nights at a time, freeing you up to binge-watch Orange is the New Black from beneath a blanket on your sofa – hooray!

Butternut and Caraway Soup


  • 2 tablespoons butter
  • 2 large leeks, sliced
  • 1.5 teaspoons coriander seeds, caraway seeds and cumin seeds
  • 3 cloves garlic, chopped
  • 2 large sweet potatoes, diced
  • 1 large butternut squash (circa 700g), diced
  • 1 head of cauliflower (circa 500g), chopped
  • 3 litres of vegetable stock or water


  1. Melt butter in a deep saucepan or dutch oven.
  2. Add the leeks and sweat over a medium-low heat, stirring occasionally.
  3. Heat a small frying pan over a low heat and add the coriander, caraway and cumin seeds. Toast until fragrant and grind to a fine powder - either in a spice mill or by hand using a mortar and pestle.
  4. Add the ground spices and the garlic to the leeks and continue to cook until fragrant.
  5. Add the remaining vegetables the vegetable stock or water.
  6. Increase the heat to bring the stock or water to a rolling boil, then reduce and leave to simmer for 20 - 30 minutes, until the vegetables are completely soft.
  7. Puree the soup using a hand mixer or food processor, and season with salt and pepper to taste.


My Paleo and Vegan friends could sub-in coconut or olive oil in place of the butter for this one.

Makes 10 serves. Nutrition per serve: 114 calories / 477 kilojoules, 2g fat, 4.5g protein, 16g carbohydrate, 6g fibre, 10g effective carbs.

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