Squash & nigella seed soup

Squash & nigella seed soup

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(9 ratings)

Prep: 20 mins Cook: 25 mins


Serves 4

Nigella seeds are a flavourful addition to this winter soup; they taste like oregano and have the slight bitterness of mustard seeds

Nutrition and extra info

  • Freezable
  • Vegetarian

Nutrition: per serving

  • kcal181
  • fat7g
  • saturates1g
  • carbs27g
  • sugars13g
  • fibre5g
  • protein5g
  • salt0.31g


  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 onion



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 tsp nigella seeds
  • pinch chilli powder
  • 800g squash, peeled, deseeded and cut into chunks
  • 1 potato, cubed



    The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

  • 850ml low-sodium vegetable stock
  • small bunch flat-leaf parsley


  1. Heat the oil in a large pan, add the onion, then fry until lightly coloured. Add the nigella seeds and chilli, then fry for 1 min. Tip in the squash, potato and stock, then bring to the boil. Stir well, cover, then simmer for 20 mins, or until the vegetables are tender.

  2. Purée the soup in batches, adding a handful of parsley with each batch. Return the soup to the pan, then reheat. The soup can be frozen for up to 1 month.

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Comments, questions and tips

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11th Dec, 2012
Perfect recipe for a frosty day! Used one of our home grown squashes, left out the nigella seeds, & added a big spoon of curry powder instead of the chilli. Crusty rolls & you're well away!
17th Feb, 2011
This soup is a big hit with the familia! I never use the nigella seeds, but it's still delicious!
5th Feb, 2009
Having noted the comment about the seeds I ground them in a pestle and mortar first it made them much softer when blending. Also didn't have any veg stock so used chicken stock intead, This has got to be the most delicious soup I have had in ages ............went well with the snow falling outside very comforting.
2nd Jan, 2009
Lovely soup, enjoyed by everyone
12th Dec, 2008
I found that the nigella seeds were not a particularly nice texture to have ain a soup. They are very small and get stuck in your teeth (they do not blend up). This takes away from the enjoyment of the soup which otherwise has a decent flavour, very sweet.
21st Nov, 2008
This was really tasty and the nigella seeds add a lovely flavour.
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