Curried Butternut Squash Soup

Vegetarian
Gluten Free
Health score
13%
Curried Butternut Squash Soup
45 min.
10
135kcal

Suggestions

There is something truly magical about transforming humble, earthy vegetables into a velvety, aromatic elixir that warms the soul from the inside out. This Curried Butternut Squash Soup is a delightful culinary journey that perfectly balances sweet and savory notes, making it an ideal choice for both cozy winter evenings and light, refreshing gatherings. What sets this recipe apart is its clever incorporation of Granny Smith apples, which add a subtle, bright sweetness that complements the deep, warm flavors of the squash without overpowering them. The addition of fresh cilantro at the end introduces a surprising yet refreshing herbaceous kick, elevating the dish from a standard comfort food to a sophisticated, restaurant-quality starter or light meal.

Despite its rich appearance and complex flavor profile, this soup remains incredibly light and healthy, clocking in at just 135 calories per serving. It is a hearty option that satisfies hunger while keeping your nutritional goals in check, thanks to a macronutrient profile dominated by wholesome carbohydrates from the vegetables. Whether you are hosting a vegetarian dinner party or simply craving something gluten-free and comforting, this recipe delivers effortlessly. The process is straightforward and forgiving, requiring minimal active time to produce a result that feels like it took hours to perfect. With its smooth texture achieved through careful blending and a finish of creamy richness, every spoonful is a celebration of seasonal produce. Don't be fooled by the simple ingredient list; the harmonious blend of curry powder, cumin, and a hint of red pepper creates a depth of flavor that is both exotic and inviting. Serve this vibrant orange soup with a generous sprinkle of fresh cilantro, and you will have created a dish that is as visually stunning as it is deliciously satisfying.

Ingredients

  • tablespoon brown sugar 
  • pounds butternut squash peeled chopped
  • tablespoon curry powder 
  • 0.7 cup cilantro leaves fresh minced
  •  garlic cloves chopped
  • pound apples i use 2 granny smith apples peeled chopped
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • cup leek thinly sliced ( 1 large)
  • 0.8 teaspoon salt 
  • teaspoons vegetable oil 
  • cups water 
  • 0.3 cup whipping cream 

Equipment

  • bowl
  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat the oil in a large Dutch oven over medium heat.
  2. Add leek and next 5 ingredients (leek through garlic), and cook 2 minutes, stirring frequently.
  3. Add squash, water, and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until tender.
  4. Place half of soup in a blender; process until smooth.
  5. Pour pured soup into a large bowl. Repeat procedure with the remaining soup. Return soup to pan; stir in cream and salt. Cook 1 minute or until thoroughly heated.
  6. Sprinkle each serving with about 1 tablespoon cilantro.

Nutrition Facts

Calories135kcal
Protein5.55%
Fat25.05%
Carbs69.4%

Properties

Glycemic Index
16.8
Glycemic Load
2.17
Inflammation Score
-10
Nutrition Score
14.22000013551%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.42mg
Epigallocatechin 3-gallate
0.09mg
Luteolin
0.05mg
Kaempferol
0.31mg
Myricetin
0.04mg
Quercetin
2.42mg

Nutrients percent of daily need

Calories:134.89kcal
6.74%
Fat:4.14g
6.37%
Saturated Fat:2.03g
12.66%
Carbohydrates:25.81g
8.6%
Net Carbohydrates:21.55g
7.84%
Sugar:9.5g
10.56%
Cholesterol:8.96mg
2.99%
Sodium:192.99mg
8.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.07g
4.13%
Vitamin A:14855.28IU
297.11%
Vitamin C:32.65mg
39.58%
Manganese:0.4mg
19.81%
Fiber:4.26g
17.04%
Potassium:577.24mg
16.49%
Vitamin E:2.45mg
16.33%
Vitamin B6:0.28mg
14.06%
Magnesium:55.92mg
13.98%
Vitamin K:12.57µg
11.97%
Folate:45.83µg
11.46%
Vitamin B1:0.16mg
10.47%
Calcium:91.66mg
9.17%
Vitamin B3:1.77mg
8.85%
Iron:1.54mg
8.54%
Copper:0.16mg
7.92%
Phosphorus:63.46mg
6.35%
Vitamin B5:0.62mg
6.21%
Vitamin B2:0.06mg
3.68%
Zinc:0.32mg
2.15%
Selenium:1.36µg
1.94%
Source:My Recipes