Curried Squash Soup

Vegetarian
Gluten Free
Dairy Free
Health score
41%
Curried Squash Soup
30 min.
5
105kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Curried Squash Soup! Perfectly suited for those seeking a vegetarian, gluten-free, and dairy-free option, this soup is a comforting bowl of goodness that can be enjoyed as a starter, snack, or even as a light meal. With just 30 minutes of preparation, you can whip up a delicious dish that serves five, making it ideal for family gatherings or cozy nights in.

The star of this recipe is the organic winter squash, which brings a natural sweetness and creamy texture to the soup. Combined with the aromatic flavors of garlic and onion, and a hint of apple juice, this dish is a harmonious blend of savory and sweet. The addition of curry powder adds a warm, exotic twist that elevates the soup to a whole new level, making it not just a meal, but an experience.

At only 105 calories per serving, this soup is a guilt-free indulgence that doesn’t compromise on flavor. Whether you’re looking for a healthy appetizer or a satisfying snack, this Curried Squash Soup is sure to impress. So grab your saucepan and let’s get cooking—your taste buds will thank you!

Ingredients

  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • clove garlic finely chopped
  • 1.8 cups chicken broth reduced-sodium (from 32-oz carton)
  • 0.3 cup apple juice 
  • 20 oz winter squash frozen organic thawed cascadian farm®
  • teaspoons curry powder 
  • 0.5 teaspoon coarse salt (kosher or sea salt)
  • 0.3 cup frangelico 

Equipment

  • sauce pan

Directions

  1. In 4-quart saucepan, heat oil over medium heat. Cook onion and garlic in oil 3 to 5 minutes, stirring frequently, until tender.
  2. Stir in broth, apple juice, squash, curry powder and salt.
  3. Heat to boiling, stirring occasionally. Simmer uncovered 5 minutes, stirring occasionally.
  4. Stir in half-and-half. Cook 3 to 5 minutes, stirring occasionally, until hot (do not boil).

Nutrition Facts

Calories105kcal
Protein10.77%
Fat27.66%
Carbs61.57%

Properties

Glycemic Index
20.55
Glycemic Load
0.96
Inflammation Score
-10
Nutrition Score
12.326086909875%

Flavonoids

Catechin
0.16mg
Epicatechin
0.58mg
Luteolin
0.01mg
Isorhamnetin
0.8mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
3.33mg

Nutrients percent of daily need

Calories:104.6kcal
5.23%
Fat:3.55g
5.47%
Saturated Fat:0.59g
3.66%
Carbohydrates:17.81g
5.94%
Net Carbohydrates:14.96g
5.44%
Sugar:4.5g
5%
Cholesterol:0mg
0%
Sodium:263.57mg
11.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.11g
6.23%
Vitamin A:12062.6IU
241.25%
Vitamin C:25.39mg
30.77%
Manganese:0.3mg
15.19%
Potassium:520.91mg
14.88%
Vitamin E:2.22mg
14.78%
Vitamin B3:2.55mg
12.76%
Fiber:2.84g
11.37%
Vitamin B6:0.22mg
11.05%
Magnesium:43.79mg
10.95%
Folate:34.91µg
8.73%
Vitamin B1:0.13mg
8.44%
Phosphorus:71.42mg
7.14%
Iron:1.28mg
7.11%
Copper:0.14mg
7%
Calcium:67.49mg
6.75%
Vitamin B5:0.48mg
4.83%
Vitamin K:3.81µg
3.62%
Vitamin B2:0.06mg
3.34%
Zinc:0.32mg
2.15%
Vitamin B12:0.08µg
1.38%
Selenium:0.88µg
1.26%