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

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