Nutritionist Lucy Hyland

Roasted Squash Soup

November 18, 2023
Posted by Lucy

Naturally sweetening with Roasted Squash Soup

I had a conversation with someone recently about one of my sweet potato soup recipes. The feedback was the soup didn’t taste very sweet and was a little tasteless. When I started asking questions, I realised that the sweet potato used was quite white inside and sounded under ripe. One of the best things about root vegetables is that they are naturally sweet, however sometime we might buy them a little under ripe or when they are not at their sweetest. So what can we do?

I had the same experience the other day when I got some spaghetti squash in my vegetable box. Rather than throw them away, I decide to sweeten them myself. When you look at root vegetables and the colour is a little pale and the flesh very hard, it can mean it’s under ripe.

To get around this, the best thing to do is roast them in the oven, with a little oil and seasoning. The baking will bring out the natural sweetness of the veggies and then enhance the taste of the soup. You can also add additional sweetness by sprinkling on a little cinnamon or a little honey/maple syrup.

Also, remember that buying root vegetables locally and when they are season (during the winter months) can also help reduce likelihood of this happening.

Roasted Squash Soup

Roasted Squash Soup


  • 1 medium Spaghetti Squash (or other squash) or 2 large sweet potatoes
  • 1 dessert spoon of oil
  • 1 red chilli – deseeded, finely chopped
  • 1 dessert spoon of honey or maple syrup
  • 2 onions – chopped
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp fennel seeds (optional)
  • 3 cloves garlic – chopped
  • 1 inch root ginger - grated
  • 1 tin coconut milk
  • 1 litre of boiling water
  • 2 tins of chickpeas - drained
  • Sea salt and black pepper
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  1. Preheat oven to 180 oc
  2. Peel squash with peeler or knife, scoop out seeds, chop into chunks. Place in large bowl, add salt, pepper, oil, chilli, maple syrup and mix well with your hands. Place on baking tray and cook for 30-40 mins or until the squash or soft and well cooked.
  3. Add the onions to saucepan with a little water, cover and sauté for 5-10 mins. Then add roasted squash, spices, garlic and ginger, salt and pepper and stir well. Add the boiling water and bring to the boil.
  4. Add chickpeas, coconut milk and cook for a few minutes.
  5. Blitz with a hand blender or liquidiser and serve straight away.
  6. Wheat free, gluten free, sugar free, dairy free

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