Squash, Carrot & Noodle Soup

Dairy Free
Health score
40%
Squash, Carrot & Noodle Soup
45 min.
4
413kcal

Suggestions

Ingredients

  • 0.5  butternut squash chopped
  •  carrots chopped
  • stalks celery chopped
  • 0.5 tsp chilli powder 
  • tbsp crunchy peanut butter 
  • large handful coriander fresh chopped
  • cloves garlic finely chopped
  •  cm piece ginger fresh finely chopped
  • 0.5 tsp ground turmeric 
  • 200 noodles soft
  • tbsp olive oil 
  •  onion finely chopped
  • large handful roasted peanuts 
  • servings grinding of salt & pepper good freshly ground
  • cups vegetable stock 

Equipment

    Directions

    1. Gently saute the onion, garlic and ginger in the olive oil.
    2. Add the celery and carrots and cook for a few minutes.
    3. Add the squash and cook for another few minutes.
    4. Stir in the chilli powder, turmeric and peanut butter.
    5. Pour in the vegetables stock and bring to the boil. Reduce to a simmer and cook, covered for 30 minutes.
    6. Add the noodles and cook for a few more minutes before seasoning and adding the coriander.
    7. Serve topped with a sprinkling of roasted peanuts.

    Nutrition Facts

    Calories413kcal
    Protein11.86%
    Fat26.89%
    Carbs61.25%

    Properties

    Glycemic Index
    68.71
    Glycemic Load
    19.23
    Inflammation Score
    -10
    Nutrition Score
    23.640434741974%

    Flavonoids

    Apigenin
    0.86mg
    Luteolin
    0.39mg
    Isorhamnetin
    1.38mg
    Kaempferol
    0.4mg
    Myricetin
    0.06mg
    Quercetin
    6.38mg

    Nutrients percent of daily need

    Calories:413.47kcal
    20.67%
    Fat:12.8g
    19.69%
    Saturated Fat:1.95g
    12.16%
    Carbohydrates:65.6g
    21.87%
    Net Carbohydrates:57.86g
    21.04%
    Sugar:11.32g
    12.57%
    Cholesterol:0mg
    0%
    Sodium:1293.45mg
    56.24%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:12.7g
    25.4%
    Vitamin A:20959.77IU
    419.2%
    Manganese:1.16mg
    58.03%
    Selenium:34.05µg
    48.64%
    Vitamin C:27.24mg
    33.02%
    Fiber:7.74g
    30.95%
    Potassium:915.34mg
    26.15%
    Magnesium:100.94mg
    25.24%
    Vitamin B3:5.03mg
    25.16%
    Vitamin E:3.58mg
    23.86%
    Vitamin B6:0.46mg
    23%
    Vitamin K:23.74µg
    22.61%
    Phosphorus:219.68mg
    21.97%
    Folate:78.21µg
    19.55%
    Copper:0.37mg
    18.73%
    Vitamin B1:0.22mg
    14.77%
    Iron:2.17mg
    12.08%
    Vitamin B5:1.07mg
    10.72%
    Calcium:107.12mg
    10.71%
    Zinc:1.59mg
    10.6%
    Vitamin B2:0.13mg
    7.94%