Butternut Squash Soup

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Butternut Squash Soup
100 min.
6
259kcal

Suggestions

Ingredients

  • pound butternut squash 
  • teaspoons curry powder (mild or spicy)
  • servings kosher salt and freshly cracked pepper black
  • quart chicken stock see low-sodium
  • servings olive oil extra-virgin for roasting, plus 2 tablespoons
  •  shallots chopped

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • ladle
  • oven
  • blender
  • dutch oven

Directions

  1. Preheat the oven to 375 degrees F.
  2. Cut the squash in half through the stem and remove the seeds.
  3. Drizzle the cut edges with oil, season with salt and pepper, and put it, cut side down, on a baking sheet. Roast until very soft, about 1 hour.
  4. Remove the squash from the oven, turn the halves over and let them stand until cool enough to handle. Scoop the flesh from the shell, into a bowl and discard the shell.
  5. In a large saucepan or Dutch oven with a lid, heat the 2 tablespoons oil over medium heat.
  6. Add the shallots and cook until softened, about 6 minutes.
  7. Add the squash flesh, chicken stock, and curry powder and bring to a boil. Reduce the heat to a simmer, cover, and cook until the squash is broken down, about 10 minutes.
  8. Cool the squash mixture for about 5 minutes before adding it to a blender. Working in batches, puree the soup in a blender until smooth, transferring the puree to a clean saucepan as you work. Season the soup with salt and pepper, to taste, and simmer a few minutes over medium heat to combine the flavors. Ladle the soup into serving bowls and serve immediately.

Nutrition Facts

Calories259kcal
Protein8.13%
Fat48.9%
Carbs42.97%

Properties

Glycemic Index
5.83
Glycemic Load
0.35
Inflammation Score
-10
Nutrition Score
19.583478393762%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:259.22kcal
12.96%
Fat:15.27g
23.5%
Saturated Fat:2.28g
14.24%
Carbohydrates:30.19g
10.06%
Net Carbohydrates:25.17g
9.15%
Sugar:5.87g
6.52%
Cholesterol:0mg
0%
Sodium:251.81mg
10.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.72g
11.43%
Vitamin A:24115.34IU
482.31%
Vitamin C:48.37mg
58.63%
Vitamin E:5.43mg
36.21%
Potassium:972.27mg
27.78%
Manganese:0.51mg
25.58%
Vitamin B3:4.92mg
24.61%
Magnesium:82.14mg
20.53%
Fiber:5.02g
20.1%
Vitamin B6:0.4mg
20.07%
Folate:65.1µg
16.27%
Vitamin B1:0.23mg
15.57%
Phosphorus:129.49mg
12.95%
Copper:0.26mg
12.83%
Iron:2.3mg
12.76%
Calcium:121.7mg
12.17%
Vitamin K:11.65µg
11.1%
Vitamin B5:0.93mg
9.31%
Vitamin B2:0.1mg
5.66%
Zinc:0.56mg
3.73%
Vitamin B12:0.16µg
2.63%
Selenium:1.35µg
1.93%