Carrot, Sweet Potato and Squash Soup

Gluten Free
Health score
28%
Carrot, Sweet Potato and Squash Soup
55 min.
6
529kcal

Suggestions

Ingredients

  •  apples crisp peeled chopped
  • tablespoons butter 
  • pound carrots organic peeled chopped
  • cups chicken stock see 
  • tablespoons puree of chipotle in adobo (freeze the remainder in a plastic baggie)
  • servings browned mexican chorizo crumbled
  • servings crème fraîche 
  • tablespoons evoo 
  • servings parsley fresh chopped
  • cloves garlic chopped
  • piece ginger root grated finely chopped
  • pinch ground cinnamon 
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • tablespoon honey 
  • servings little nutmeg freshly grated
  •  onions chopped
  • tablespoon orange juice 
  • teaspoon paprika 
  • 1.5 pounds pumpkin leftover peeled chopped (or roasted)
  • servings pumpkin seeds toasted
  • servings onions red finely chopped
  • servings salt and pepper black freshly ground
  • servings cheddar smoked shredded
  • large sweet potatoes peeled chopped

Equipment

  • food processor
  • bowl
  • pot
  • immersion blender

Directions

  1. Watch how to make this recipe.
  2. Heat the EVOO in a soup pot over medium-high heat, add the butter and melt into the oil.
  3. Add the chipotle, coriander, cumin, paprika, garlic, onions, apple, ginger, cinnamon and some nutmeg and salt and pepper. Cook for 5 minutes partially covered. Then add the stock, honey, kabocha, carrots and potatoes. Cook partially covered until very tender, 30 minutes. Puree with an immersion blender or in batches in a food processor. Cool and store for a make-ahead meal. Reheat over medium heat and add 1 cup of stock or water to loosen the soup enough to reheat.
  4. To serve, add a little citrus juice for a pop and top shallow bowls or cups of soup with assorted toppings of your choice.

Nutrition Facts

Calories529kcal
Protein12.02%
Fat41.16%
Carbs46.82%

Properties

Glycemic Index
102.35
Glycemic Load
17.98
Inflammation Score
-10
Nutrition Score
31.460434571556%

Flavonoids

Cyanidin
0.48mg
Peonidin
0.01mg
Catechin
0.39mg
Epigallocatechin
0.08mg
Epicatechin
2.28mg
Epigallocatechin 3-gallate
0.06mg
Hesperetin
0.34mg
Naringenin
0.06mg
Apigenin
8.64mg
Luteolin
0.2mg
Isorhamnetin
1.89mg
Kaempferol
0.54mg
Myricetin
0.69mg
Quercetin
9.07mg

Nutrients percent of daily need

Calories:528.71kcal
26.44%
Fat:25.02g
38.49%
Saturated Fat:11.34g
70.89%
Carbohydrates:64.03g
21.34%
Net Carbohydrates:53.62g
19.5%
Sugar:22.58g
25.08%
Cholesterol:52.54mg
17.51%
Sodium:583.74mg
25.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.44g
32.87%
Vitamin A:41793.93IU
835.88%
Vitamin K:84.59µg
80.57%
Vitamin C:42.91mg
52.01%
Manganese:0.87mg
43.34%
Fiber:10.4g
41.61%
Potassium:1390.57mg
39.73%
Calcium:373.23mg
37.32%
Vitamin B6:0.73mg
36.51%
Phosphorus:347.96mg
34.8%
Magnesium:112.85mg
28.21%
Vitamin B3:5.58mg
27.9%
Vitamin B2:0.46mg
27.08%
Vitamin E:3.75mg
25.03%
Vitamin B1:0.36mg
24.24%
Copper:0.47mg
23.31%
Folate:90.15µg
22.54%
Selenium:14.45µg
20.65%
Vitamin B5:1.85mg
18.5%
Iron:3.13mg
17.37%
Zinc:2.37mg
15.82%
Vitamin B12:0.35µg
5.85%
Vitamin D:0.18µg
1.2%