Curried Wild Rice and Squash Soup

Vegetarian
Gluten Free
Health score
28%
Curried Wild Rice and Squash Soup
90 min.
4
359kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Curried Wild Rice and Squash Soup! This vegetarian and gluten-free dish brings together the sweetness of butternut squash, the heartiness of wild rice, and a hint of exotic curry flavor—perfect for a cozy meal or a sophisticated starter at your next gathering.

Imagine a creamy, velvety soup that's not only satisfying but also brimming with nutritional goodness. Each spoonful is packed with rich flavors and vibrant colors, making it as appealing to the eye as it is to the palate. The combination of tender squash and nutty rice creates a delightful texture, while the warm spices elevate this comforting dish to a new level.

Whether you're looking for a nourishing lunch, an impressive appetizer, or a snack to stave off hunger, this soup is versatile enough to be enjoyed in any setting. With a preparation time of just 90 minutes and a handful of simple ingredients, you'll find that whipping up this impressive dish is easier than you think!

So, gather your ingredients and get ready to impress family and friends with a bowl of this delicious Curried Wild Rice and Squash Soup. It's more than just a meal; it's an experience that combines wholesome ingredients, fantastic flavors, and a touch of culinary creativity. Enjoy every warm, comforting bite!

Ingredients

  • tablespoons butter 
  • 2.5 pounds butternut squash cubed peeled seeded
  • 2.5 cups chicken broth 
  • 1.5 teaspoons curry powder 
  • clove garlic finely chopped
  • 0.5 teaspoon ground pepper black
  • medium onion chopped
  • 0.5 cup orange juice 
  • 1.3 teaspoons salt 
  • cups water 
  • cup rice wild uncooked

Equipment

  • food processor
  • frying pan
  • pot
  • blender

Directions

  1. In a pot, bring the wild rice and water to a boil. Reduce heat to low, cover, and simmer 45 minutes.
  2. Place the squash in a medium pot with enough water to cover, and bring to a boil. Cook 15 minutes, or until tender.
  3. Drain, return to the pot, and mash.
  4. Mix in the chicken broth and orange juice.
  5. Melt the butter in a skillet over medium heat, and saute the onion and garlic until tender. Season with the curry powder. Reduce heat to low, and continue cooking about 12 minutes, stirring occasionally.
  6. In a blender or food processor, blend the squash and broth with the onion and garlic mixture until smooth. Return to the medium pot, mix in the cooked wild rice, and cook until heated through. Season with salt and pepper to serve.

Nutrition Facts

Calories359kcal
Protein10.81%
Fat16.13%
Carbs73.06%

Properties

Glycemic Index
63
Glycemic Load
17.71
Inflammation Score
-10
Nutrition Score
29.930869784044%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.04mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:358.51kcal
17.93%
Fat:6.91g
10.62%
Saturated Fat:3.78g
23.62%
Carbohydrates:70.39g
23.46%
Net Carbohydrates:61.38g
22.32%
Sugar:11.67g
12.97%
Cholesterol:17.99mg
6%
Sodium:1341.62mg
58.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.41g
20.83%
Vitamin A:30392.39IU
607.85%
Vitamin C:77.39mg
93.8%
Manganese:1.29mg
64.51%
Magnesium:179.27mg
44.82%
Potassium:1317.02mg
37.63%
Fiber:9.01g
36.03%
Vitamin B3:6.61mg
33.05%
Vitamin B6:0.66mg
32.86%
Folate:130.5µg
32.62%
Vitamin E:4.82mg
32.12%
Phosphorus:291.71mg
29.17%
Vitamin B1:0.4mg
26.99%
Copper:0.5mg
25.04%
Zinc:3.04mg
20.28%
Iron:3.26mg
18.1%
Calcium:173.59mg
17.36%
Vitamin B5:1.69mg
16.85%
Vitamin B2:0.27mg
15.92%
Vitamin K:5.68µg
5.41%
Selenium:3.61µg
5.16%
Source:Allrecipes