Butternut Squash and Sweet Potato Soup

Vegetarian
Gluten Free
Health score
15%
Butternut Squash and Sweet Potato Soup
65 min.
6
200kcal

Suggestions

Ingredients

  • cups butternut squash peeled seeded cut into 1-inch cubes
  • tablespoon ginger root fresh grated
  • tablespoons thyme leaves fresh chopped
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon ground pepper black
  • teaspoon ground turmeric 
  • cup onion diced red
  • servings salt to taste
  • cup silken tofu divided
  •  sweet potatoes peeled cut into 1-inch cubes
  • tablespoons butter unsalted

Equipment

  • pot
  • blender
  • kitchen towels

Directions

  1. Melt the butter in a large stock pot over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  2. Add the butternut squash, sweet potatoes, and enough vegetable broth to cover. Stir in the thyme, ginger, turmeric, coriander, black pepper, and chile pepper. Bring to a boil over medium-high heat, then reduce heat to medium-low. Cover and simmer until vegetables are very tender, 20 to 30 minutes, stirring occasionally.
  3. Remove and discard the chile pepper.
  4. Pour about 1/3 of the soup and 1/3 of the tofu into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Repeat with the remaining soup and tofu. Alternately, you can use a stick blender and puree the soup and tofu right in the cooking pot.

Nutrition Facts

Calories200kcal
Protein9.52%
Fat21.88%
Carbs68.6%

Properties

Glycemic Index
30.33
Glycemic Load
8.24
Inflammation Score
-10
Nutrition Score
18.069565165302%

Flavonoids

Apigenin
0.1mg
Luteolin
1.6mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.42mg

Nutrients percent of daily need

Calories:199.95kcal
10%
Fat:5.19g
7.98%
Saturated Fat:2.62g
16.4%
Carbohydrates:36.58g
12.19%
Net Carbohydrates:30.36g
11.04%
Sugar:7.91g
8.79%
Cholesterol:10.03mg
3.34%
Sodium:245.04mg
10.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.08g
10.16%
Vitamin A:25853.43IU
517.07%
Vitamin C:38.96mg
47.23%
Manganese:0.62mg
30.75%
Potassium:895.54mg
25.59%
Fiber:6.23g
24.91%
Magnesium:88.07mg
22.02%
Vitamin B6:0.43mg
21.49%
Vitamin B1:0.25mg
16.91%
Copper:0.33mg
16.71%
Vitamin E:2.34mg
15.6%
Iron:2.61mg
14.51%
Folate:53.14µg
13.29%
Calcium:125.92mg
12.59%
Vitamin B5:1.22mg
12.18%
Phosphorus:120.72mg
12.07%
Vitamin B3:2.35mg
11.73%
Vitamin B2:0.12mg
6.87%
Zinc:0.78mg
5.21%
Vitamin K:3.51µg
3.34%
Selenium:1.4µg
2%
Source:Allrecipes