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Butternut Squash and Apple Soup
Butternut Squash and Apple Soup
Vegetarian
Gluten Free
Health score
5%
Download PDF
Soup
Antipasti
Starter
Snack
15 min.
Preparation time
Preparation: 15 min.
Gaps: no
Total: 15 min.
8
Servings
Serve: 8 persons
Weight Per Serving: 200g
Price Per Serving: 0.7$
103kcal
Nutrition
Calories: 103kcal
Protein: 12.29%
Fat: 30.95%
Carbs: 56.76%
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Ingredients
0.3
teaspoon
pepper
black freshly ground
1.3
cups
braeburn apple
cubed peeled
1.3
pounds
butternut squash
cubed peeled
0.3
cup
crème fraîche
for garnish
0.3
teaspoon
rubbed sage
dried
0.5
cup
evaporated milk
fat-free
1
large
garlic clove
peeled smashed
0.1
teaspoon
ground nutmeg
0.5
teaspoon
kosher salt
2
cups
less sodium chicken broth
fat-free
1.5
teaspoons
butter
unsalted
1.3
cups
vidalia
sweet chopped
Equipment
bowl
sauce pan
blender
Directions
Melt butter in large saucepan over medium heat.
Add onion; saut 3 minutes.
Add garlic and apple; cook, stirring constantly, 1 minute.
Add squash and next 4 ingredients; stir 30 seconds or until well-combined.
Add broth, and bring to a simmer. Reduce heat to medium-low; simmer 20 minutes or until squash and vegetables are tender.
Place half of squash mixture in blender with 1/4 cup evaporated milk.
Remove center of blender lid (to let steam escape); secure lid.
Place clean towel over opening to avoid splatters; blend until smooth.
Pour into bowl. Repeat with remaining squash and evaporated milk.
Spoon 1/2 cup soup into small bowl or mini pumpkin. Swirl in 3/4 teaspoon crme frache, if desired.
Serve immediately.
Nutrition Facts
Calories
103kcal
Protein
12.29%
Fat
30.95%
Carbs
56.76%
Properties
Glycemic Index
20.5
Glycemic Load
0.81
Inflammation Score
-10
Nutrition Score
10.576521762687%
Flavonoids
Cyanidin
0.33mg
Catechin
0.27mg
Epigallocatechin
0.05mg
Epicatechin
1.57mg
Epigallocatechin 3-gallate
0.06mg
Luteolin
0.03mg
Kaempferol
0.32mg
Myricetin
0.29mg
Quercetin
4.47mg
Nutrients
percent of daily need
Calories:
103.27kcal
5.16%
Fat:
3.84g
5.91%
Saturated Fat:
2.07g
12.92%
Carbohydrates:
15.85g
5.28%
Net Carbohydrates:
13.68g
4.97%
Sugar:
6.9g
7.66%
Cholesterol:
10.82mg
3.61%
Sodium:
187.19mg
8.14%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
3.43g
6.86%
Vitamin A:
7651.83IU
153.04%
Vitamin C:
17.52mg
21.24%
Potassium:
411.7mg
11.76%
Manganese:
0.19mg
9.34%
Calcium:
92.38mg
9.24%
Phosphorus:
88.53mg
8.85%
Vitamin B3:
1.75mg
8.76%
Fiber:
2.17g
8.7%
Vitamin B6:
0.17mg
8.6%
Magnesium:
32.77mg
8.19%
Vitamin E:
1.14mg
7.59%
Folate:
27.28µg
6.82%
Vitamin B1:
0.09mg
6.3%
Vitamin B2:
0.1mg
6.18%
Copper:
0.11mg
5.36%
Vitamin B5:
0.45mg
4.49%
Iron:
0.76mg
4.23%
Zinc:
0.36mg
2.39%
Vitamin B12:
0.1µg
1.68%
Selenium:
1.17µg
1.68%
Vitamin K:
1.74µg
1.66%
Soup
Antipasti
Starter
Snack
Appetizer
Antipasto
Hor D'oeuvre
Gluten Free
Lacto Ovo Vegetarian
Fall
Winter
Chicken
Apples
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples