Butternut Soup with Coconut Milk

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Butternut Soup with Coconut Milk
29 min.
8
102kcal

Suggestions

Ingredients

  • 24 ounce butternut squash fresh cubed
  • 0.5 cup canned coconut milk canned
  • tablespoon ginger fresh minced peeled
  • tablespoon garlic minced
  • 0.3 teaspoon ground pepper red
  • tablespoon juice of lime fresh
  • tablespoon olive oil 
  • teaspoon salt 
  • 0.5 cup shallots thinly sliced
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. Heat a large heavy saucepan over medium-high heat.
  2. Add oil to pan; swirl to coat.
  3. Add shallots; saut 3 minutes or until softened, stirring occasionally.
  4. Add garlic and ginger; saut 1 minute.
  5. Add 2 cups water, coconut milk, salt, red pepper, and squash; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until squash is tender, stirring occasionally.
  6. Place squash mixture in a blender.
  7. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  8. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in juice.
  9. Garnish with additional pepper and cilantro leaves, if desired.

Nutrition Facts

Calories102kcal
Protein5.96%
Fat43.94%
Carbs50.1%

Properties

Glycemic Index
13.38
Glycemic Load
0.72
Inflammation Score
0
Nutrition Score
10.906521786814%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.17mg
Naringenin
0.01mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:101.7kcal
5.09%
Fat:5.43g
8.36%
Saturated Fat:3.43g
21.44%
Carbohydrates:13.94g
4.65%
Net Carbohydrates:11.38g
4.14%
Sugar:3.59g
3.99%
Cholesterol:0mg
0%
Sodium:301.44mg
13.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.66g
3.32%
Vitamin A:9042.62IU
180.85%
Vitamin C:20.38mg
24.7%
Manganese:0.38mg
19.01%
Potassium:398.95mg
11.4%
Fiber:2.57g
10.26%
Vitamin E:1.51mg
10.09%
Vitamin B6:0.2mg
10.08%
Magnesium:39.05mg
9.76%
Folate:30.72µg
7.68%
Vitamin B1:0.1mg
6.71%
Copper:0.13mg
6.51%
Vitamin B3:1.18mg
5.91%
Iron:1.06mg
5.89%
Phosphorus:54.13mg
5.41%
Calcium:53.16mg
5.32%
Vitamin B5:0.42mg
4.21%
Selenium:1.69µg
2.41%
Vitamin K:2.25µg
2.15%
Zinc:0.31mg
2.07%
Vitamin B2:0.02mg
1.28%