Pumpkin, Corn, and Lemongrass Soup

Vegetarian
Gluten Free
Health score
8%
Pumpkin, Corn, and Lemongrass Soup
45 min.
8
148kcal

Suggestions

Ingredients

  • 1.8 pounds butternut squash 
  • servings cilantro leaves 
  • 2.5 cups ears corn fresh (10 ounces; from 2 to 3 ears)
  •  lemon grass fresh end trimmed
  • tablespoons olive oil 
  • large onion chopped
  • tablespoons butter unsalted
  • cups water 

Equipment

  • bowl
  • knife
  • pot
  • sieve
  • blender

Directions

  1. Cut off and discard top of lemongrass, leaving a 6-inch stalk, then smash stalk with side of a large heavy knife.
  2. Cook lemongrass, onion, and 1 teaspoon salt in butter and oil in a heavy medium pot over medium-low heat, stirring occasionally, until onion is softened, about 10 minutes.
  3. Add squash, corn, water, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and bring to a boil over high heat.
  4. Reduce heat and simmer, covered, stirring occasionally, until squash is tender, about 10 minutes.
  5. Remove from heat and discard lemongrass.
  6. Purée soup in 3 or 4 batches in a blender until very smooth (use caution when blending hot liquids), straining each batch as blended through a fine-mesh sieve into a large heatproof bowl, pressing hard on and then discarding solids. Season with salt and pepper and reheat if necessary.
  7. Soup can be made 2 days ahead and chilled, uncovered, until cool, then covered. Reheat over medium heat, stirring occasionally.
  8. See Nutrition Data's complete analysis of this recipe ›
  9. Nutrition Data

Nutrition Facts

Calories148kcal
Protein6.7%
Fat39.17%
Carbs54.13%

Properties

Glycemic Index
7.38
Glycemic Load
0.39
Inflammation Score
-10
Nutrition Score
12.709130430027%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.86mg

Nutrients percent of daily need

Calories:147.8kcal
7.39%
Fat:7.07g
10.88%
Saturated Fat:2.46g
15.36%
Carbohydrates:21.99g
7.33%
Net Carbohydrates:18.78g
6.83%
Sugar:5.82g
6.46%
Cholesterol:7.53mg
2.51%
Sodium:19.45mg
0.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.72g
5.45%
Vitamin A:10726.8IU
214.54%
Vitamin C:25.35mg
30.73%
Manganese:0.33mg
16.58%
Potassium:504.9mg
14.43%
Vitamin E:2.05mg
13.68%
Magnesium:54.33mg
13.58%
Fiber:3.21g
12.85%
Folate:50.02µg
12.5%
Vitamin B1:0.18mg
11.92%
Vitamin B6:0.22mg
10.91%
Vitamin B3:2.02mg
10.12%
Phosphorus:80.03mg
8%
Vitamin B5:0.75mg
7.5%
Copper:0.13mg
6.47%
Calcium:58.63mg
5.86%
Iron:1.04mg
5.79%
Vitamin K:3.96µg
3.78%
Vitamin B2:0.05mg
3.06%
Zinc:0.42mg
2.81%
Selenium:0.9µg
1.29%
Source:Epicurious