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Gem Squash and Parmesan Soup

Written by Megan Lee, Registered Dietician, June 2024

Bored of your regular soup options? Try this tasty and unique soup dish the next time

you’re looking for a warming winter meal!

If you are looking to increase the protein content of this soup, add a can or two of butter

beans before blending. This will create a thicker, creamier texture. You could also pair

this soup with cheesy toast, to up the protein content of your meal.

Ingredients (Serves 4-6)

● 8 large gem squash

● 4 tablespoons olive oil

● 2 large onions, diced

● 2 clove garlic, crushed

● 1.2 liters vegetable stock

● 100ml cream

● 1 ½ cups finely grated parmesan

● Salt and pepper to taste

● Parmesan for serving


1. Slice the gem squash in halves, and boil in a large pot until soft enough for


2. In the meantime, dice the onions and crush the garlic.

3. Heat the olive oil in a large pot. Add the onions and garlic, and sauté on a low heat

until fragrant and translucent - about five minutes. Stir occasionally.

4. Once soft, remove the seeds from the gem squash, scoop out the flesh and add

to the onion/garlic pot, along with the vegetable stock.

5. Bring to the boil, then reduce to a simmer for about 5 minutes.

6. Using a hand blender, blend the soup mixture until smooth.

7. Return to the stove and add the cream, grated parmesan, salt and pepper.

8. Bring to a simmer and cook on low-medium heat for about 5-10 minutes. Stir


9. Serve with a sprinkling of grated parmesan and your favourite bread. Enjoy!

For personalised guidance on making nutritious and satisfying food choices that suit your individual needs, book a consultation here:

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