Butternut Squash Soup With Pear

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Butternut Squash Soup With Pear
45 min.
6
240kcal

Suggestions

Ingredients

  • 28 ounce apple cider fat-free canned (or vegetable)
  • 0.5 teaspoon pepper black freshly ground
  • cups butternut squash cubed peeled (1-inch)
  • 0.3 teaspoon cayenne pepper 
  • servings chives chopped for garnish
  • 0.3 cup maple syrup 
  •  onion chopped
  •  pears peeled chopped
  • 0.8 teaspoon salt 
  • tablespoons vegetable oil 
  • cup water 

Equipment

  • blender
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium heat.
  2. Add onion; cook, stirring, 5 minutes, or until softened. Stir in next 8 ingredients (through black pep-per), and bring to a boil over high heat. Reduce heat to low, cover, and simmer 20 minutes, until squash is very soft.
  3. Puree soup in batches in a blender.
  4. Serve hot, garnished with chives.

Nutrition Facts

Calories240kcal
Protein3.06%
Fat17.6%
Carbs79.34%

Properties

Glycemic Index
40.88
Glycemic Load
11.91
Inflammation Score
-10
Nutrition Score
16.235217483147%

Flavonoids

Cyanidin
0.98mg
Peonidin
0.01mg
Catechin
2.44mg
Epigallocatechin
0.16mg
Epicatechin
10.8mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.12mg
Luteolin
0.08mg
Isorhamnetin
0.99mg
Kaempferol
0.3mg
Myricetin
0.02mg
Quercetin
6.97mg

Nutrients percent of daily need

Calories:240.02kcal
12%
Fat:4.99g
7.68%
Saturated Fat:0.78g
4.88%
Carbohydrates:50.64g
16.88%
Net Carbohydrates:45.72g
16.62%
Sugar:30.96g
34.4%
Cholesterol:0mg
0%
Sodium:306.18mg
13.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.95g
3.9%
Vitamin A:14995.57IU
299.91%
Vitamin C:35.38mg
42.89%
Manganese:0.76mg
38.08%
Potassium:755.2mg
21.58%
Fiber:4.92g
19.69%
Vitamin E:2.54mg
16.94%
Magnesium:63.13mg
15.78%
Vitamin B6:0.29mg
14.51%
Vitamin B2:0.24mg
14.34%
Vitamin B1:0.2mg
13.11%
Vitamin K:13.75µg
13.1%
Folate:44.27µg
11.07%
Calcium:103.41mg
10.34%
Vitamin B3:1.88mg
9.4%
Copper:0.15mg
7.54%
Iron:1.31mg
7.26%
Vitamin B5:0.69mg
6.9%
Phosphorus:68.54mg
6.85%
Zinc:0.4mg
2.67%
Selenium:0.95µg
1.36%
Source:My Recipes