Squash & nigella seed soup

• olive oil↗ tbsp
• onion↗
• nigella seeds tsp
• chilli powder↗

  pinch

• squash↗800g g

  peeled, deseeded and cut into chunks

• potato↗1

  cubed

• low-sodium vegetable stock↗850ml ml
• flat-leaf parsley↗

Step-by-step instructions

1. 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. 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.