Spiced Butternut-Pumpkin Soup

Vegetarian
Gluten Free
Health score
30%
Spiced Butternut-Pumpkin Soup
95 min.
4
528kcal

Suggestions

Ingredients

  •  bay leaves 
  • tablespoons butter 
  • 1.8 lb butternut squash cubed peeled
  • tablespoons ginger fresh finely grated
  •  garlic cloves minced
  • large apples i use 2 granny smith apples cubed peeled
  • 0.5 teaspoon ground pepper 
  • tablespoon juice of lime fresh
  • 32 oz chicken broth low-sodium
  • 1.8 lb pumpkin cubed peeled
  • large bell pepper red chopped
  • 1.5 teaspoons curry paste red
  • servings salt and pepper to taste
  • large onion diced sweet
  • large sweet potatoes and into cubed peeled
  • 0.8 cup whipping cream 

Equipment

  • blender
  • dutch oven

Directions

  1. Melt butter in a large Dutch oven over medium-high heat; add onion and bell pepper, and saut 8 minutes or until onion is golden. Stir in garlic and ginger, and cook 1 minute.
  2. Add squash, next 7 ingredients, and 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer 20 minutes or until vegetables are tender.
  3. Remove from heat, and let stand 30 minutes, stirring occasionally.
  4. Remove and discard bay leaves.
  5. Process soup, in batches, in a blender until smooth. Return to Dutch oven, and stir in cream. Bring to a simmer over medium heat; stir in lime juice, and season with salt and pepper to taste.
  6. *1 tsp. curry powder may be substituted.
  7. Note: 3 lb. butternut squash may be substituted for 1 3/4 lb. butternut squash and 1 3/4 lb. pumpkin.

Nutrition Facts

Calories528kcal
Protein8.89%
Fat38%
Carbs53.11%

Properties

Glycemic Index
80.25
Glycemic Load
19.89
Inflammation Score
-10
Nutrition Score
34.811739444733%

Flavonoids

Cyanidin
0.88mg
Peonidin
0.01mg
Catechin
0.72mg
Epigallocatechin
0.14mg
Epicatechin
4.2mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
3.58mg
Kaempferol
1.04mg
Myricetin
1.01mg
Quercetin
14.41mg

Nutrients percent of daily need

Calories:528.36kcal
26.42%
Fat:24.06g
37.02%
Saturated Fat:14.54g
90.87%
Carbohydrates:75.65g
25.22%
Net Carbohydrates:64.92g
23.61%
Sugar:26.95g
29.95%
Cholesterol:65.48mg
21.83%
Sodium:385.39mg
16.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.66g
25.32%
Vitamin A:52495.01IU
1049.9%
Vitamin C:123.04mg
149.14%
Potassium:2175.02mg
62.14%
Manganese:1.08mg
53.99%
Vitamin B6:0.93mg
46.45%
Vitamin E:6.54mg
43.61%
Fiber:10.73g
42.93%
Vitamin B3:7.8mg
38.99%
Copper:0.73mg
36.58%
Folate:137.2µg
34.3%
Magnesium:136.08mg
34.02%
Phosphorus:333.1mg
33.31%
Vitamin B2:0.53mg
31.47%
Vitamin B1:0.45mg
29.69%
Iron:4.63mg
25.75%
Vitamin B5:2.46mg
24.6%
Calcium:234.82mg
23.48%
Zinc:1.81mg
12.04%
Vitamin K:11.77µg
11.21%
Selenium:4.32µg
6.18%
Vitamin B12:0.31µg
5.17%
Vitamin D:0.71µg
4.76%
Source:My Recipes