Kabocha Coulis

Vegetarian
Gluten Free
Dairy Free
Health score
41%
Kabocha Coulis
45 min.
4
116kcal

Suggestions

Ingredients

  • 1.5 pounds butternut squash 
  • 0.8 teaspoon curry powder 
  • 1.8 cups fat-skimmed chicken broth 
  • tablespoon ginger fresh chopped
  • 0.8 teaspoon ground cumin 
  • teaspoon olive oil 
  • oz onion peeled chopped
  • servings salt and pepper 

Equipment

  • food processor
  • frying pan
  • knife
  • blender

Directions

  1. Rinse squash and cut in half lengthwise (if necessary, use a mallet to gently pound knife through squash). Scoop out seeds and discard; with a small, sharp knife, pare peel and discard.
  2. Cut squash into 1-inch chunks; you should have about 4 cups.
  3. In a 3- to 4-quart nonstick pan over medium-high heat, stir onion and ginger in olive oil until onion is very limp, 8 to 10 minutes.
  4. Add cumin and curry powder; stir until fragrant, about 30 seconds.
  5. Add 1 3/4 cups broth and the squash; bring to a boil, then cover, reduce heat, and simmer until squash is tender when pierced, 18 to 20 minutes.
  6. In a blender or food processor, holding down lid with a towel, whirl squash mixture, in batches, until smooth. If sauce is thicker than desired, whirl in a little more broth.
  7. Add salt and pepper to taste.

Nutrition Facts

Calories116kcal
Protein9.25%
Fat10.69%
Carbs80.06%

Properties

Glycemic Index
13
Glycemic Load
1.22
Inflammation Score
-10
Nutrition Score
16.094347829404%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.84mg
Kaempferol
0.37mg
Myricetin
0.02mg
Quercetin
11.51mg

Nutrients percent of daily need

Calories:116.06kcal
5.8%
Fat:1.54g
2.38%
Saturated Fat:0.22g
1.35%
Carbohydrates:26.01g
8.67%
Net Carbohydrates:21.45g
7.8%
Sugar:6.34g
7.05%
Cholesterol:0mg
0%
Sodium:610.12mg
26.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.01g
6.01%
Vitamin A:18090.92IU
361.82%
Vitamin C:40.08mg
48.58%
Manganese:0.46mg
23.04%
Potassium:731.12mg
20.89%
Fiber:4.56g
18.26%
Vitamin E:2.7mg
18.03%
Vitamin B6:0.35mg
17.63%
Magnesium:67.58mg
16.89%
Folate:58.5µg
14.62%
Vitamin B1:0.21mg
13.79%
Vitamin B3:2.7mg
13.52%
Calcium:104.35mg
10.44%
Iron:1.83mg
10.15%
Phosphorus:87.27mg
8.73%
Vitamin B5:0.87mg
8.73%
Copper:0.17mg
8.69%
Selenium:3.42µg
4.88%
Vitamin B2:0.07mg
4.3%
Vitamin B12:0.2µg
3.31%
Vitamin K:3.1µg
2.95%
Zinc:0.41mg
2.74%
Source:My Recipes