Roasted Butternut Squash Soup with Apples and Garam Masala

Vegetarian
Gluten Free
Dairy Free
Health score
26%
Roasted Butternut Squash Soup with Apples and Garam Masala
45 min.
8
169kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • pound braeburn apple peeled chopped
  • cups butternut squash cubed peeled (1-inch) ( 2 medium)
  • 14 ounce less-sodium chicken broth fat-free canned
  • 1.3 teaspoons garam masala 
  • teaspoon kosher salt 
  • tablespoons maple syrup 
  • tablespoons olive oil divided
  • 0.3 cup shallots finely chopped
  • tablespoons soy milk 
  • cups water 
  • 0.3 cup white wine sweet

Equipment

  • bowl
  • frying pan
  • oven
  • sieve
  • blender

Directions

  1. Preheat oven to 40
  2. Combine squash, 2 tablespoons oil, syrup, salt, garam masala, and pepper in a large bowl. Arrange squash in a single layer on a jelly-roll pan coated with cooking spray.
  3. Bake at 400 for 45 minutes or until soft.
  4. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat.
  5. Add shallots; saut 2 minutes or until tender. Stir in apple; saut 2 minutes or until tender. Stir in wine; cook 1 minute. Stir in squash, water, and broth. Bring to a simmer; cook 3 minutes.
  6. Place half of soup in a blender; process until smooth. Strain mixture through a sieve into a bowl; discard solids. Repeat procedure with remaining half of soup. Stir in soy milk.

Nutrition Facts

Calories169kcal
Protein4.91%
Fat28.89%
Carbs66.2%

Properties

Glycemic Index
22.36
Glycemic Load
3.67
Inflammation Score
-10
Nutrition Score
14.631304328856%

Flavonoids

Cyanidin
0.89mg
Peonidin
0.01mg
Catechin
0.79mg
Epigallocatechin
0.15mg
Epicatechin
4.31mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.11mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
0.07mg
Kaempferol
0.08mg
Quercetin
2.28mg

Nutrients percent of daily need

Calories:168.87kcal
8.44%
Fat:5.69g
8.76%
Saturated Fat:0.78g
4.87%
Carbohydrates:29.35g
9.78%
Net Carbohydrates:24.87g
9.04%
Sugar:12.8g
14.22%
Cholesterol:0mg
0%
Sodium:508.11mg
22.09%
Alcohol:0.77g
100%
Alcohol %:0.27%
100%
Protein:2.18g
4.35%
Vitamin A:14927.82IU
298.56%
Vitamin C:32.87mg
39.84%
Manganese:0.46mg
22.91%
Vitamin E:2.97mg
19.81%
Fiber:4.48g
17.92%
Potassium:615.44mg
17.58%
Vitamin B6:0.28mg
14.19%
Magnesium:55.23mg
13.81%
Folate:43.79µg
10.95%
Vitamin B1:0.16mg
10.91%
Vitamin B3:2.16mg
10.8%
Calcium:89.73mg
8.97%
Copper:0.15mg
7.59%
Vitamin B2:0.13mg
7.46%
Iron:1.29mg
7.14%
Vitamin B5:0.68mg
6.79%
Phosphorus:63.73mg
6.37%
Vitamin K:6.09µg
5.8%
Selenium:1.98µg
2.82%
Vitamin B12:0.14µg
2.33%
Zinc:0.34mg
2.23%
Source:My Recipes