Peanut and Squash Soup

Vegetarian
Gluten Free
Dairy Free
Health score
32%
Peanut and Squash Soup
45 min.
6
270kcal

Suggestions


Warm up your kitchen and your soul with this delightful Peanut and Squash Soup, a perfect blend of flavors that will tantalize your taste buds. This vegetarian, gluten-free, and dairy-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for a cozy meal or a light snack. With the creamy richness of reduced-fat peanut butter and the natural sweetness of butternut squash, each spoonful is a comforting embrace on a chilly day.

Imagine the aroma of sautéed garlic and onions filling your home, mingling with the earthy notes of ground cumin and coriander. This soup is a celebration of vibrant ingredients, enhanced by a hint of crushed red pepper that adds just the right amount of warmth. Topped with fresh cilantro, it offers a burst of color and freshness that elevates the dish to a whole new level.

Ready in just 45 minutes, this Peanut and Squash Soup serves six, making it perfect for family gatherings or meal prep for the week ahead. With only 270 calories per serving, you can indulge guilt-free while nourishing your body. Whether you serve it as a starter, an antipasti, or a comforting snack, this soup is sure to impress and satisfy. Dive into this culinary adventure and discover how simple ingredients can create a masterpiece!

Ingredients

  • cups butternut squash cubed peeled ()
  • 0.8 cup creamy peanut butter reduced-fat
  • 0.5 teaspoon pepper red crushed
  • cups fat-skimmed beef broth fat-free
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • cup onion chopped
  • 1.5 teaspoons vegetable oil; peanut oil preferred 
  • 0.5 teaspoon salt 
  • tablespoons tomato paste 

Equipment

  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add squash and next 5 ingredients (through coriander); saut 5 minutes or until onion is tender.
  3. Add broth, peanut butter, tomato paste, and pepper, stirring well to combine; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until the squash is tender.
  4. Sprinkle with cilantro.

Nutrition Facts

Calories270kcal
Protein13.37%
Fat55.2%
Carbs31.43%

Properties

Glycemic Index
25.5
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
18.772608663725%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.06mg
Quercetin
5.82mg

Nutrients percent of daily need

Calories:270.43kcal
13.52%
Fat:17.98g
27.66%
Saturated Fat:3.47g
21.7%
Carbohydrates:23.03g
7.68%
Net Carbohydrates:18.75g
6.82%
Sugar:7.5g
8.33%
Cholesterol:0mg
0%
Sodium:1001.89mg
43.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.8g
19.6%
Vitamin A:10099.99IU
202%
Manganese:0.79mg
39.6%
Vitamin B3:6.51mg
32.53%
Vitamin E:4.76mg
31.75%
Vitamin C:23.89mg
28.96%
Magnesium:94.72mg
23.68%
Vitamin B6:0.39mg
19.7%
Potassium:671.67mg
19.19%
Phosphorus:175.52mg
17.55%
Fiber:4.28g
17.11%
Folate:60.72µg
15.18%
Copper:0.28mg
13.79%
Vitamin B1:0.17mg
11.47%
Iron:1.86mg
10.31%
Vitamin B5:0.96mg
9.6%
Selenium:6.03µg
8.62%
Calcium:83.4mg
8.34%
Vitamin B2:0.13mg
7.89%
Zinc:1.13mg
7.51%
Vitamin B12:0.3µg
5.04%
Vitamin K:4.15µg
3.95%
Source:My Recipes