WHAT’S SEASONAL IN SEPTEMBER?
Butternut squash is extremely versatile, popping up in recipes for stews, pasta dishes, risottos, curries and soups. It can also be baked and mashed to make a side dish, perhaps with a pinch of nutmeg and some cream, or pureed to make baby food. It will keep for at least three months in a cool, dry place, or around two weeks at room temperature or in a fridge.
NUTRITIONAL VALUE
Butternut squash is rich in complex carbohydrates and low in saturated fat and sodium. It is a great source of fibre as well as minerals such as calcium, magnesium, potassium and zinc. Just 100g of butternut squash contains around 2g of fibre, equal to around 7 per cent of an adult’s recommended daily allowance. Beta-carotene and vitamin A, both of which can also be found in butternut squash, support the immune system, which can help prevent infection.
RECIPE
Butternut squash and lentil soup
Serves: 20
Typical portion size for one- to four-year-olds: 160g
Preparation time: 10 minutes
Cooking time: 35 minutes
Ingredients
- 1 kg butternut squash, peeled
- 2 medium red peppers, deseeded
- 2 medium onions, peeled
- 2 tbsps vegetable oil
- 4 tsps dried oregano
- 1.5l water
- 180g dried red lentils
Method
- De-seed the butternut squash and peppers and dice, along with the onions.
- Heat the oil in a pan and add the butternut squash, peppers and onions. Cook until starting to soften.
- Add the oregano, water and lentils. Bring to the boil and simmer for 30 minutes.
- Set aside to cool before blending until smooth.
Serving suggestions
Serve with wholemeal bread or toast and spread.
