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beta-carotene soup

beta-carotene soup

During the autumn and winter we turn from refreshing salads to warming soups for lunch. Soups are also ideal for children as you can disguise plenty of vegetables that they might otherwise refuse. This soup is very child-friendly with lots of naturally sweet root vegetables. We have served this with a cashew nut cream and a sprinkling of pumpkin seeds. These boost protein to keep you fuller for longer.



serves 4


Knob of butter
1 large onion, finely chopped
1 large leek, finely sliced
3 cloves of garlic, crushed
3-4 carrots, peeled and sliced
1 large sweet potato, peeled and sliced
1 butternut squash, peeled and cubed
1.5L chicken or vegetable stock
Salt and pepper to season

Cashew cream
200g cashew nuts, soaked for 2 hours in filtered water
100-200ml of filtered water



prep time: 15mins
cook time: approx 45mins

  • In a large pan, add the butter and melt.

  • Add the chopped onion and leek and sauté for 8-10 minutes.

  • Add the crushed garlic and sauté for a couple more minutes.

  • Add the carrots, sweet potato, butternut squash and the stock.

  • Bring to the boil and the simmer gently for 25-30 minutes until the vegetables are soft.

  • While the soup is cooking prepare the cashew cream: Drain the cashew nuts and place in a high speed blender with the filtered water. Start with 100ml of the water and blend. Add more water if a smoother consistency is required.

  • When the soup is cooked, blend until the desired consistency.

  • Serve, topped with a swirl of cashew nut cream and a sprinkling of toasted pumpkin seeds - see The Health Boost tip.


the health boost tip

This soup is rich in beta-carotenes, an antioxidant important for immunity as well as for eye and skin health. By adding pumpkin seeds to the soup you are helping to increase your levels of zinc. Zinc is a mineral that is often found to be low in individuals. Zinc is important for immunity and wound healing.

Download a printable version here

Fego healthy menu launch

Fego healthy menu launch

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pumpkin pie oat slices