Butternut Squash Soup

Health score
30%
Butternut Squash Soup
50 min.
6
177kcal

Suggestions

Ingredients

  • teaspoon balsamic vinegar 
  • servings pepper black freshly ground
  • pounds butternut squash diced peeled halved seeded
  •  sage leaves fresh
  • cloves garlic smashed
  • teaspoons kosher salt 
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  •  onion thinly sliced
  • tablespoons parmesan freshly grated
  • medium plum tomatoes canned

Equipment

  • bowl
  • pot
  • blender
  • wooden spoon
  • immersion blender

Directions

  1. Heat the olive oil in a soup pot over medium heat.
  2. Add the onion, garlic, sage, 1 teaspoon of the salt and season with pepper, to taste. Cook, covered, stirring occasionally, until soft and fragrant, about 15 minutes. Raise heat to medium-high, add the tomatoes, and cook, stirring with a wooden spoon, until the tomatoes break up and the onions brown slightly, about 7 minutes.
  3. Add the squash and the remaining teaspoon salt, and continue to cook, stirring occasionally, until the squash is tender, about 12 minutes.
  4. Add the broth, bring to a simmer, and cook, uncovered, until the vegetables tender, about 20 minutes. Set aside to cool slightly.
  5. Working in batches, puree the soup in a blender, or with an immersion blender. Return the soup to the pot and reheat over medium heat. Stir in the vinegar.
  6. Serve the soup in warm bowls with a touch of parmesan cheese if desired.

Nutrition Facts

Calories177kcal
Protein12.01%
Fat40.2%
Carbs47.79%

Properties

Glycemic Index
34
Glycemic Load
0.87
Inflammation Score
-10
Nutrition Score
16.105217293391%

Flavonoids

Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.06mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:176.66kcal
8.83%
Fat:8.6g
13.23%
Saturated Fat:1.57g
9.81%
Carbohydrates:23g
7.67%
Net Carbohydrates:19.35g
7.04%
Sugar:5.01g
5.57%
Cholesterol:1.13mg
0.38%
Sodium:857.57mg
37.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.78g
11.56%
Vitamin A:16258.55IU
325.17%
Vitamin C:36.56mg
44.32%
Vitamin E:3.31mg
22.05%
Potassium:755.37mg
21.58%
Vitamin B3:4.13mg
20.67%
Manganese:0.4mg
20.18%
Vitamin B6:0.31mg
15.69%
Magnesium:58.63mg
14.66%
Fiber:3.65g
14.61%
Copper:0.26mg
12.91%
Phosphorus:122.32mg
12.23%
Folate:47.6µg
11.9%
Vitamin B1:0.17mg
11.47%
Calcium:109.81mg
10.98%
Iron:1.59mg
8.85%
Vitamin K:7.81µg
7.44%
Vitamin B5:0.67mg
6.67%
Vitamin B2:0.09mg
5.54%
Zinc:0.52mg
3.49%
Vitamin B12:0.18µg
2.96%
Selenium:1.51µg
2.16%