Curried Squash and Apple Soup

Gluten Free
Dairy Free
Health score
36%
Curried Squash and Apple Soup
45 min.
8
92kcal

Suggestions


Warm up your kitchen with the delightful aroma of our Curried Squash and Apple Soup, a perfect blend of flavors that will tantalize your taste buds. This gluten-free and dairy-free recipe is not only healthy but also incredibly satisfying, making it an ideal choice for a cozy meal or a light snack. With just 45 minutes of preparation, you can serve this delicious soup to eight people, making it perfect for gatherings or family dinners.

The star ingredients, butternut squash and apples, create a harmonious balance of sweetness and spice, enhanced by the warmth of red curry powder and the zing of fresh ginger. Each spoonful is a comforting embrace, rich in nutrients and low in calories, with only 92 kcal per serving. The addition of fat-free, lower-sodium chicken broth ensures that you can enjoy this dish without any guilt.

Whether you're looking for a starter to impress your guests or a nourishing antipasti to enjoy on a chilly evening, this soup is versatile enough to fit any occasion. Plus, the ease of preparation in a slow cooker means you can set it and forget it, allowing the flavors to meld beautifully while you go about your day. Dive into a bowl of this vibrant soup and experience the perfect fusion of health and taste!

Ingredients

  • cups apples diced peeled (2 medium)
  • 0.5 teaspoon pepper black freshly ground
  • pounds butternut squash cubed peeled
  • teaspoon curry powder red
  • 1.5 teaspoons ginger fresh grated peeled
  • teaspoons garlic minced
  • 0.5 teaspoon ground coriander 
  • cups lower-sodium chicken broth fat-free
  • cups onion chopped ( 1 large)
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • blender
  • slow cooker

Directions

  1. Combine all ingredients in an electric slow cooker. Cover and cook on low for 8 hours or until squash is tender.
  2. Place half of squash mixture in a blender, and process until smooth.
  3. Pour pureed mixture into a large bowl. Repeat the procedure with remaining squash mixture.

Nutrition Facts

Calories92kcal
Protein12.68%
Fat2.39%
Carbs84.93%

Properties

Glycemic Index
17.63
Glycemic Load
2.06
Inflammation Score
-10
Nutrition Score
12.430869558583%

Flavonoids

Cyanidin
0.49mg
Peonidin
0.01mg
Catechin
0.41mg
Epigallocatechin
0.08mg
Epicatechin
2.35mg
Epigallocatechin 3-gallate
0.06mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.31mg
Myricetin
0.02mg
Quercetin
9.39mg

Nutrients percent of daily need

Calories:91.82kcal
4.59%
Fat:0.27g
0.42%
Saturated Fat:0.06g
0.37%
Carbohydrates:21.91g
7.3%
Net Carbohydrates:18.03g
6.55%
Sugar:7.46g
8.29%
Cholesterol:0mg
0%
Sodium:317.16mg
13.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.27g
6.55%
Vitamin A:12075.11IU
241.5%
Vitamin C:28.52mg
34.57%
Potassium:682.7mg
19.51%
Manganese:0.33mg
16.72%
Fiber:3.89g
15.55%
Vitamin B6:0.25mg
12.43%
Vitamin E:1.75mg
11.7%
Magnesium:45.73mg
11.43%
Folate:39.63µg
9.91%
Vitamin B1:0.14mg
9.32%
Vitamin B3:1.46mg
7.28%
Calcium:69.65mg
6.96%
Iron:1.04mg
5.77%
Copper:0.11mg
5.69%
Phosphorus:55.32mg
5.53%
Vitamin B5:0.53mg
5.29%
Vitamin B2:0.04mg
2.58%
Vitamin K:2.56µg
2.44%
Zinc:0.28mg
1.86%
Selenium:0.96µg
1.37%
Source:My Recipes