Curried Butternut Soup

Vegetarian
Gluten Free
Health score
18%
Curried Butternut Soup
45 min.
4
272kcal

Suggestions


Warm up your kitchen and your soul with this delightful Curried Butternut Soup, a perfect blend of flavors that will tantalize your taste buds. This vegetarian and gluten-free dish is not only comforting but also packed with nutrients, making it an ideal choice for a cozy meal or a sophisticated starter for your next gathering.

Imagine the sweet, nutty aroma of roasted butternut squash mingling with the fragrant spices of curry powder and garlic, creating a symphony of flavors that dance on your palate. The addition of tart Granny Smith apples adds a refreshing twist, balancing the richness of the cheese that tops each serving. With just 45 minutes of preparation, you can serve this hearty soup to four people, making it a fantastic option for family dinners or intimate gatherings with friends.

At only 272 calories per serving, this soup is a guilt-free indulgence that fits perfectly into a balanced diet. The creamy texture, achieved by partially mashing the squash, makes it a satisfying dish that can be enjoyed as a snack, antipasti, or a starter. Whether you’re a seasoned cook or a kitchen novice, this Curried Butternut Soup is sure to impress and warm the hearts of everyone at your table. Dive into this culinary adventure and savor the delightful flavors of fall!

Ingredients

  •  bay leaf 
  • tablespoon butter 
  • pounds butternut squash cubed peeled
  • 0.5 cup celery thinly sliced
  • teaspoons curry powder 
  • 43.5 ounce less-sodium chicken broth fat-free canned
  •  garlic clove minced
  • 0.8 pound apples i use 2 granny smith apples peeled chopped
  • 1.5 cups onion finely chopped
  • 0.1 teaspoon salt 
  • ounces cheddar cheese white extra-sharp grated

Equipment

  • baking sheet
  • oven
  • potato masher
  • aluminum foil
  • dutch oven

Directions

  1. Preheat oven to 40
  2. Arrange squash in a single layer on a foil-lined baking sheet coated with cooking spray.
  3. Bake at 400 for 45 minutes or until tender.
  4. Melt butter in a Dutch oven over medium-high heat.
  5. Add apple, onion, celery, and bay leaf; saut 10 minutes. Stir in curry powder and garlic; cook 1 minute, stirring constantly.
  6. Add squash, broth, and salt; stir well.
  7. Reduce heat to medium-low; simmer, uncovered, 30 minutes. Discard bay leaf. Partially mash mixture with a potato masher until thick and chunky; stir well with a spoon. Top each serving with cheese.

Nutrition Facts

Calories272kcal
Protein11.36%
Fat26.69%
Carbs61.95%

Properties

Glycemic Index
50.75
Glycemic Load
4.57
Inflammation Score
-10
Nutrition Score
24.420869736568%

Flavonoids

Cyanidin
1.34mg
Peonidin
0.02mg
Catechin
1.11mg
Epigallocatechin
0.22mg
Epicatechin
6.4mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.16mg
Apigenin
0.37mg
Luteolin
0.25mg
Isorhamnetin
3.01mg
Kaempferol
0.54mg
Myricetin
0.03mg
Quercetin
15.65mg

Nutrients percent of daily need

Calories:271.76kcal
13.59%
Fat:8.78g
13.51%
Saturated Fat:4.65g
29.04%
Carbohydrates:45.86g
15.29%
Net Carbohydrates:37.7g
13.71%
Sugar:17.09g
18.99%
Cholesterol:21.7mg
7.23%
Sodium:1471.91mg
64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.41g
16.82%
Vitamin A:24453.21IU
489.06%
Vitamin C:56.73mg
68.76%
Manganese:0.67mg
33.56%
Fiber:8.15g
32.61%
Potassium:1132.58mg
32.36%
Vitamin B6:0.54mg
26.99%
Vitamin E:3.87mg
25.82%
Calcium:252.59mg
25.26%
Magnesium:98.49mg
24.62%
Vitamin B3:4.68mg
23.39%
Folate:87.5µg
21.88%
Phosphorus:208.97mg
20.9%
Vitamin B1:0.3mg
20.09%
Selenium:12.59µg
17.99%
Vitamin B5:1.5mg
15.01%
Iron:2.62mg
14.53%
Copper:0.29mg
14.39%
Vitamin B2:0.22mg
13.12%
Vitamin B12:0.77µg
12.88%
Vitamin K:9.9µg
9.43%
Zinc:1.13mg
7.52%
Source:My Recipes