Curried Butternut Squash Soup

Vegetarian
Gluten Free
Health score
17%
Curried Butternut Squash Soup
50 min.
4
573kcal

Suggestions

Curried Butternut Squash Soup: A Vegetarian and Gluten-Free Delight

Embark on a culinary journey with this delectable Curried Butternut Squash Soup, a vegetarian and gluten-free recipe that promises to tantalize your taste buds. This comforting soup, which serves 4, can be ready in just 50 minutes, making it a perfect choice for a cozy evening meal or as a sophisticated starter for your next dinner party.

With a focus on wholesome, natural ingredients, this dish is not only delicious but also packed with nutrients. The star of the show is the butternut squash, roasted to perfection and combined with a medley of spices including curry powder, cinnamon, coriander, and nutmeg, creating a rich and complex flavor profile. The addition of coconut milk adds a creamy texture and a hint of sweetness that balances the earthiness of the vegetables.

For those with dietary restrictions, this recipe is both vegetarian and gluten-free, making it suitable for a wide range of dietary preferences. The caloric content of this soup stands at 573 kcal per serving, with a balanced breakdown of macronutrients: 5.6% protein, 56.25% fat, and 38.15% carbs. This ensures that the soup is satisfying and filling, making it a perfect snack or light meal option.

Garnish your soup with fresh cilantro leaves, a drizzle of truffle oil, or a sprinkle of toasted pumpkin seeds to add an extra layer of flavor and texture. Pair it with a chilled Gewürztraminer wine for a truly indulgent dining experience. Whether you're a seasoned cook or a budding enthusiast, this Curried Butternut Squash Soup is sure to become a favorite in your recipe collection.

Ingredients

  • large banana ripe unpeeled
  • tablespoons brown sugar 
  • tablespoons brown sugar 
  • tablespoons butter 
  • 1.5 lbs butternut squash diced peeled
  •  carrots peeled chopped
  • stalk celery chopped
  • cup coconut milk 
  • tablespoons cilantro leaves fresh
  •  garlic clove chopped
  • teaspoon curry paste green
  • 0.3 teaspoon ground cinnamon 
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon nutmeg 
  • servings pepper fresh black to taste
  • tablespoons honey 
  •  juice of lime 
  •  onion chopped
  • tablespoons pumpkin seeds 
  • servings salt to taste
  • tablespoons truffle oil 
  • cups vegetable stock 

Equipment

  • bowl
  • sauce pan
  • ladle
  • oven
  • sieve
  • baking pan

Directions

  1. Preheat oven to 350 F or 180C.
  2. Place the diced squash on a lined baking tray and sprinkle it with brown sugar, the honey and 2 tablespoons butter.Roast until caramelized and soft to the touch, about 20 minutes.Roast the unpeeled banana in the oven at the same time.Melt the other 2 tablespoons butter in a large saucepan on medium heat and sweat the chopped onion, celery and carrot for a few minutes until tender.
  3. Add the garlic, curry powder, coriander, nutmeg and cinnamon and cook slowly for a few more minutes.When the squash is done, remove it from the tray and add to the soup.Take the banana from its skin and also add it to the soup, along with the chicken broth.You can scrape any sugar/honey mixture left on the tray lining into the soup as well.Simmer for a further 10 minutes, then add the coconut milk and blend until smooth.Thin out the soup, if desired, with a bit more broth.Blend again until smooth and pass the soup through a chinois or household strainer.
  4. Add lime juice and salt and pepper to taste.Ladle into bowls and serve with cilantro leaves as a garnish, a drizzle of truffle oil or a few toasted pumpkin seeds.The soup goes well with a chilled Gewurztraminer wine.

Nutrition Facts

Calories573kcal
Protein5.6%
Fat56.25%
Carbs38.15%

Properties

Glycemic Index
145.97
Glycemic Load
11.77
Inflammation Score
-10
Nutrition Score
26.44347845601%

Flavonoids

Catechin
2.07mg
Epicatechin
0.01mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.29mg
Luteolin
0.14mg
Isorhamnetin
1.38mg
Kaempferol
0.28mg
Myricetin
0.03mg
Quercetin
6.04mg

Nutrients percent of daily need

Calories:572.8kcal
28.64%
Fat:38.32g
58.96%
Saturated Fat:20.32g
126.99%
Carbohydrates:58.47g
19.49%
Net Carbohydrates:51.88g
18.86%
Sugar:31.66g
35.18%
Cholesterol:30.1mg
10.03%
Sodium:793.61mg
34.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.59g
17.18%
Vitamin A:21540.96IU
430.82%
Manganese:1.69mg
84.72%
Vitamin C:45.64mg
55.32%
Magnesium:191.3mg
47.83%
Phosphorus:326.79mg
32.68%
Potassium:1126.33mg
32.18%
Vitamin E:4.31mg
28.75%
Iron:4.89mg
27.17%
Fiber:6.59g
26.37%
Copper:0.52mg
25.91%
Vitamin B6:0.51mg
25.35%
Folate:83.07µg
20.77%
Vitamin B3:3.65mg
18.27%
Vitamin B1:0.26mg
17.63%
Vitamin K:15.5µg
14.77%
Calcium:138.17mg
13.82%
Zinc:1.97mg
13.11%
Vitamin B5:1.15mg
11.5%
Vitamin B2:0.12mg
6.85%
Selenium:3.36µg
4.8%
Source:Food.com