Butternut Squash and Apple Soup

Vegetarian
Gluten Free
Health score
25%
Butternut Squash and Apple Soup
60 min.
7
334kcal

Suggestions

Ingredients

  • cups apple cider good
  • 1.5 pounds apples sweet such as mcintosh 4 apples
  • 0.5 teaspoon pepper black freshly ground
  • pounds butternut squash 2 large
  • tablespoons mild curry powder 
  • teaspoons kosher salt 
  • tablespoons olive oil good
  • tablespoons butter unsalted
  • cups water 
  • cups onions yellow chopped 3 large

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. Warm the butter, olive oil, onions, and curry powder in a large stockpot uncovered over low heat for 15 to 20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.
  2. Peel the squash, cut in half, and remove the seeds.
  3. Cut the squash into chunks. Peel, quarter, and core the apples.
  4. Cut into chunks.
  5. Add the squash, apples, salt, pepper, and 2 cups of water to the pot. Bring to a boil, cover, and cook over low heat for 30 to 40 minutes, until the squash and apples are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.
  6. Pour the soup back into the pot.
  7. Add the apple cider or juice and enough water to make the soup the consistency you like; it should be slightly sweet and quite thick. Check the salt and pepper and serve hot.

Nutrition Facts

Calories334kcal
Protein5.27%
Fat20%
Carbs74.73%

Properties

Glycemic Index
19.54
Glycemic Load
8.52
Inflammation Score
-10
Nutrition Score
27.195651842848%

Flavonoids

Cyanidin
1.54mg
Peonidin
0.02mg
Catechin
2.11mg
Epigallocatechin
0.25mg
Epicatechin
10.49mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.18mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
4.58mg
Kaempferol
0.73mg
Myricetin
0.03mg
Quercetin
22.85mg

Nutrients percent of daily need

Calories:333.9kcal
16.69%
Fat:8.15g
12.54%
Saturated Fat:2.8g
17.47%
Carbohydrates:68.54g
22.85%
Net Carbohydrates:57.43g
20.88%
Sugar:27.65g
30.72%
Cholesterol:8.6mg
2.87%
Sodium:689.53mg
29.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.83g
9.66%
Vitamin A:34613.25IU
692.27%
Vitamin C:80.08mg
97.06%
Manganese:0.95mg
47.5%
Fiber:11.11g
44.43%
Potassium:1475.54mg
42.16%
Vitamin E:5.91mg
39.42%
Vitamin B6:0.68mg
34.05%
Magnesium:132.9mg
33.23%
Folate:110.55µg
27.64%
Vitamin B1:0.4mg
26.76%
Vitamin B3:4.19mg
20.97%
Calcium:200.04mg
20%
Iron:3.21mg
17.82%
Copper:0.33mg
16.56%
Phosphorus:156.01mg
15.6%
Vitamin B5:1.51mg
15.07%
Vitamin K:10.7µg
10.19%
Vitamin B2:0.13mg
7.8%
Zinc:0.78mg
5.18%
Selenium:2.49µg
3.55%