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 transport you to a cozy autumn afternoon. 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 comforting starter for your next gathering.

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 savory notes of garlic and onion, each spoonful is a celebration of taste. The addition of apple juice adds a subtle hint of fruitiness that beautifully balances the spices, while the half-and-half provides a rich, velvety finish.

With only 120 calories per serving, this soup is a guilt-free indulgence that can be enjoyed as a light meal, a satisfying snack, or an elegant antipasto. Whether you’re looking to impress guests or simply treat yourself, this Curried Squash Soup is sure to become a favorite in your culinary repertoire. So grab your saucepan and let’s get cooking!

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%