Curried Butternut Squash and Apple Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Curried Butternut Squash and Apple Soup
45 min.
1
134kcal
80.64%sweetness
62.88%saltiness
62.96%sourness
100%bitterness
21.65%savoriness
24.18%fattiness
100%spiciness

Suggestions

This curried butternut squash and apple soup is a delicious and healthy vegan dish that's perfect for a cozy fall or winter meal. The sweetness of the apples and butternut squash is balanced by the warmth of the spices, creating a flavorful and comforting soup. This soup is not only tasty but also packed with nutrients, offering a good source of vitamins A, C, and K, as well as manganese and fiber. With its vibrant orange color and creamy texture, this soup is sure to warm you up and satisfy your taste buds.

The addition of tofu provides a boost of plant-based protein, making it a filling and nourishing option. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it accessible to a wide range of dietary preferences and restrictions. The preparation is simple and straightforward, with a combination of simmering and blending to create a smooth and creamy soup. The result is a hearty and flavorful dish that is perfect as a starter or a light meal, and it can easily be scaled up to feed a crowd.

Whether you're looking for a healthy comfort food or a tasty way to incorporate more vegetables into your diet, this curried butternut squash and apple soup is a fantastic choice. It's a wonderful option for meal prep, as it can be made ahead of time and frozen for future enjoyment. Serve it with a side of crusty bread and a sprinkle of fresh herbs for a complete and satisfying meal.

Ingredients

  • 3.5 oz cauliflower chopped
  • 2.5 oz butternut squash chopped
  • oz apples peeled chopped
  • cup water 
  • tsp bragg liquid aminos 
  • 0.5 tsp garlic powder (or even 1 tsp, if you like the heat)
  • 0.3 tsp ground ginger 
  • 0.1 tsp sriracha 
  • 0.1  tofu firm cubed pressed

Equipment

    Directions

    1. Get ready two small saucepans.
    2. In one have together 1/2 of the squash and 1/2 of the apple bring to a simmer, and simmer until just tender when pierced with a fork.
    3. In the other, add in the rest of the vegetables along with 1 cup of water bring this to a rolling boil, reduce to a simmer, and simmer until very very tender. When very tender, remove the vegetables from the heat, and blend these vegetables together (without draining) with the Braggs, spices, sriracha and the additional 1/2 cup water.
    4. Mix the blended part of the soup with the simmered squash and apples.
    5. Mix in the cubed tofu, gently re-heat and serve.

    Nutrition Facts

    Calories134kcal
    Protein20.14%
    Fat16.11%
    Carbs63.75%

    Properties

    Glycemic Index
    84
    Glycemic Load
    3.17
    Inflammation Score
    -10
    Nutrition Score
    17.050434782609%

    Flavonoids

    Cyanidin
    0.89mg
    Peonidin
    0.01mg
    Catechin
    0.74mg
    Epigallocatechin
    0.15mg
    Epicatechin
    4.27mg
    Epicatechin 3-gallate
    0.01mg
    Epigallocatechin 3-gallate
    0.11mg
    Apigenin
    0.03mg
    Luteolin
    0.16mg
    Kaempferol
    0.44mg
    Quercetin
    2.81mg

    Taste

    Sweetness:
    80.64%
    Saltiness:
    62.88%
    Sourness:
    62.96%
    Bitterness:
    100%
    Savoriness:
    21.65%
    Fattiness:
    24.18%
    Spiciness:
    100%

    Nutrients percent of daily need

    Calories:134.47kcal
    6.72%
    Fat:2.66g
    4.09%
    Saturated Fat:0.42g
    2.64%
    Carbohydrates:23.64g
    7.88%
    Net Carbohydrates:18.28g
    6.65%
    Sugar:9.56g
    10.62%
    Cholesterol:0mg
    0%
    Sodium:63.89mg
    2.78%
    Protein:7.47g
    14.93%
    Vitamin A:7565.61IU
    151.31%
    Vitamin C:65.79mg
    79.74%
    Manganese:0.48mg
    24.11%
    Fiber:5.36g
    21.45%
    Folate:78.22µg
    19.55%
    Potassium:632.12mg
    18.06%
    Vitamin B6:0.34mg
    17.22%
    Vitamin K:17.43µg
    16.6%
    Calcium:130.01mg
    13%
    Magnesium:46.37mg
    11.59%
    Vitamin B5:0.99mg
    9.94%
    Iron:1.75mg
    9.75%
    Vitamin B1:0.14mg
    9.15%
    Vitamin E:1.21mg
    8.09%
    Phosphorus:80.52mg
    8.05%
    Copper:0.15mg
    7.67%
    Vitamin B3:1.46mg
    7.31%
    Vitamin B2:0.09mg
    5.41%
    Zinc:0.48mg
    3.23%
    Selenium:1.57µg
    2.24%
    Source:Foodista