Butternut Squash Soup with Fermented Spiced Carrots

© Bean Dearnley

A punchy zingy soup that has a clear umami flavour, derived from the combination of spices and miso.  I find not actually cutting the butternut squash saves on waste (anyone else find it hard to neatly trim the corners of a squash?). This method means you can just tear off the skin at the end.  It’s also a recipe that can be adapted as much as you like; if you’re not into spice, leave it out. Equally if you’re on a low FODMAP that doesn’t allow for ferments, leave out the Miso and Kefir. Perfect with a good hunk of Sourdough.

~ Gutsy Flora


Butternut Squash Soup with Miso



900g butternut squash
1 sprig oregano
1 sprig thyme
1/2 tsp cumin seeds
1 good pinch of salt flakes
1tbs rapeseed oil

175g onion, peeled and chopped
2 garlic cloves
1.2l chicken stock

1/2 can coconut milk
2tsp white miso paste
salt and freshly ground pepper

To Serve
Swirl of milk kefir
Fermented spiced carrots (recipe below)
Nigella seeds


Preheat Oven to 180oC

Top and tail the pumpkin, then cut lengthways and spoon out the seeds. Then cut into half moon pieces about an inch think (leaving the skin on).
Lay the pumpkin on a baking tray lined with parchment paper.
With a pestle and mortar make a paste of herbs, cumin seeds, salt and oil (removing any stalks). Then roughly brush over the pumpkin.
Roast in the oven for 30mins until the pumpkin is soft.

Meanwhile sweat the onion, garlic and a small knob of butter on a gentle heat for 10mins, stirring once or twice. Tear the skin off the pumpkin and add to the onions along with the stock, bring to a boil and add in coconut milk.

Place it all in a blender and blitz into a liquid, then return to the pan.

Stir the miso in a mug with warm water, and pour into the soup. Add more stock, coconut milk or black pepper to taste.

Place in warmed soup bowls and serve with a swirl of milk kefir, spiced carrots and nigella seeds.


Fermented Spiced Carrots

Can be enjoyed as a snack with hummus, or stirred through salads/slaw, or also great with flatbreads and garlic yoghurt.

Makes approx. 1 jar ~ Ready in 15 minutes



500g organic carrots
1 tsp salt
1/2 tsp black mustard seeds
1/2 tsp cumin seeds
1/2 tsp nigella seeds
pinch of fresh chilli or red chilli flakes




Julienne the carrots, place in a bowl and rub salt into them until they start to release some liquid (about 4 mins).

Add the spices and mix well with your hands. Place all the ingredients into a sterilised jar and push down each layer with your knuckles. Make sure a 2cm layer of juice appears on top, otherwise you can add a little filtered water.

Weigh down and leave to ferment for 5-10 days at room temperature and taste it daily (push down under liquid each time) until it reaches a citrus, tangy flavour. Then place in the fridge to stop the fermentation process.




Gutsy Flora Gut Health Chef

Recipe + Photography by © Gutsy FloraAll rights reserved. 

Flora Montgomery