When the weather turns and cold season arrives, a pot of soup on the stove is one of the simplest ways to look after yourself. This one is silky, golden and naturally sweet, and it asks very little: roast a squash, soften some onion and carrot, and blend.

It's also a thoughtful choice for the run-up to the holidays: filling and warming, but light enough to leave room for everything else.

Directions for use

  • Winter squash is one of the richest sources of beta-carotene, which the body turns into vitamin A for immunity, eyes and skin.
  • Cooking the vegetables in olive oil helps you absorb that beta-carotene.
  • A handful of fresh herbs at the end adds vitamin C, vitamin K and a lot of flavour.
  • The soup keeps for four days in the fridge and freezes for three months.

Why this soup is good for you

Squash. A cup of cooked butternut squash provides well over a full day's vitamin A (as beta-carotene), plus fibre, potassium and vitamin C, for about 80 calories. Vitamin A supports a healthy immune system, as well as your eyes and skin.

Carrots. More beta-carotene, and natural sweetness.

Onion. Adds depth of flavour, plus fibre and plant compounds such as quercetin.

Turmeric. Adds warm colour and a gentle earthy flavour. Its main compound, curcumin, is studied for inflammation, but NIH notes the evidence in people is still limited.

Fresh herbs. Parsley is rich in vitamin K and vitamin C. Cilantro and dill bring freshness.

Olive oil. Beta-carotene is fat-soluble, so a little fat in the pot helps you absorb it.

The original version of this recipe made some claims we can't stand behind: that cilantro removes heavy metals, that carrots heal burns and ear infections, and that the soup "prevents cancer". A vegetable-rich soup is simply a nourishing, comforting part of a healthy diet, and that's enough.

The recipe

Variations

  • Spiced: add a pinch of cumin and a little fresh ginger with the turmeric.
  • Creamy without dairy: stir in a few tablespoons of coconut milk.
  • More protein: blend in a tin of rinsed white beans, or top with toasted pumpkin seeds.
  • Holiday starter: serve in small cups with a swirl of yoghurt and a few crispy sage leaves.

Make-ahead tips

  • Roast two squashes at once and freeze half the flesh for another batch.
  • The soup thickens in the fridge. Loosen it with a splash of stock when you reheat it.
  • Freeze in individual portions for easy weeknight lunches.

The bottom line

A bowl of roasted squash soup is one of the easiest and most comforting ways to eat more vegetables in the colder months, and one of the richest sources of vitamin A you can put on the table.