Curried Squash Soup

Vegetarian
Gluten Free
Health score
33%
Curried Squash Soup
30 min.
5
120kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Curried Squash Soup, a perfect blend of flavors that will leave you craving more. This vegetarian and gluten-free dish is not only easy to prepare but also ready in just 30 minutes, making it an ideal choice for a quick weeknight dinner or a cozy weekend lunch.

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 spices of curry powder and the subtle tang of apple juice, each spoonful is a comforting embrace on a chilly day. The addition of half-and-half adds a rich creaminess that elevates the dish, while the garlic and onion provide a savory depth that perfectly balances the flavors.

With only 120 calories per serving, this soup is a guilt-free indulgence that can be enjoyed as a starter, snack, or even as a light meal. Whether you're serving it as an antipasti at a gathering or enjoying it solo, this Curried Squash Soup is sure to impress your family and friends. So grab your saucepan and let the aromas fill your home as you create this deliciously satisfying dish!

Ingredients

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

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

Calories120kcal
Protein10.6%
Fat33.78%
Carbs55.62%

Properties

Glycemic Index
20.55
Glycemic Load
0.96
Inflammation Score
-10
Nutrition Score
12.649999960609%

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:120.45kcal
6.02%
Fat:4.95g
7.61%
Saturated Fat:1.44g
8.98%
Carbohydrates:18.33g
6.11%
Net Carbohydrates:15.48g
5.63%
Sugar:5g
5.56%
Cholesterol:4.24mg
1.41%
Sodium:270.95mg
11.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.49g
6.99%
Vitamin A:12105.44IU
242.11%
Vitamin C:25.5mg
30.9%
Potassium:536.88mg
15.34%
Manganese:0.3mg
15.2%
Vitamin E:2.25mg
14.98%
Vitamin B3:2.57mg
12.83%
Fiber:2.84g
11.37%
Vitamin B6:0.23mg
11.35%
Magnesium:45mg
11.25%
Folate:35.27µg
8.82%
Vitamin B1:0.13mg
8.68%
Phosphorus:82.91mg
8.29%
Calcium:80.44mg
8.04%
Iron:1.29mg
7.15%
Copper:0.14mg
7.05%
Vitamin B5:0.52mg
5.18%
Vitamin B2:0.08mg
4.72%
Vitamin K:3.96µg
3.77%
Zinc:0.37mg
2.46%
Selenium:1.27µg
1.81%
Vitamin B12:0.11µg
1.76%