Squash Soup in Pumpkin Bowls

Gluten Free
Health score
20%
Squash Soup in Pumpkin Bowls
45 min.
4
357kcal

Suggestions

Ingredients

  • servings sourdough and/or pumpernickel croutons 
  • servings fried onions 
  • tablespoons heavy cream 
  • servings kosher salt 
  • pounds kuri squash peeled cut into 1-inch pieces
  • 0.5 small onion chopped
  • servings paprika spanish
  • servings parsley leaves 
  • servings pepitas green hulled ( pumpkin seeds)
  • servings pepper freshly ground
  • servings pancetta crisp
  • teaspoon sugar 
  • teaspoons sugar 
  • small dumpling squash sweet (such as hooligan or sugar pie)
  • sprigs thyme leaves 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • knife
  • pot
  • blender
  • immersion blender

Directions

  1. Make the bowls: Preheat the oven to 400 degrees F. Use a paring knife to cut a large circle around the stem of each pumpkin (make a zigzag cut, if desired).
  2. Remove the lid and scoop out the seeds and fibers.
  3. Sprinkle the inside of each with 1/2 teaspoon each sugar and salt.
  4. Place the pumpkins and lids on a baking sheet; roast until tender, 20 to 35 minutes, depending on their size.
  5. Meanwhile, make the soup: Melt the butter in a large saucepan over low heat.
  6. Add the onion and 1 teaspoon salt. Strip the thyme leaves into the pot, increase the heat to medium and cook, stirring occasionally, until the onion is soft, about 5 minutes.
  7. Add the squash and sugar and cook, stirring, until glazed, 3 to 4 minutes.
  8. Add 5 cups water and bring to a boil. Reduce the heat to low and simmer, uncovered, until the squash is tender, 15 to 20 minutes.
  9. Working in batches, transfer the soup to a blender, crack the lid to let steam escape and puree until smooth; return to the saucepan (or puree directly in the pan with an immersion blender). Stir in the heavy cream, if desired. Season with salt and pepper, and top as desired.
  10. Photograph by Steve Giralt

Nutrition Facts

Calories357kcal
Protein14.78%
Fat40.6%
Carbs44.62%

Properties

Glycemic Index
89.55
Glycemic Load
2.85
Inflammation Score
-10
Nutrition Score
25.394782672758%

Flavonoids

Apigenin
8.63mg
Luteolin
0.27mg
Isorhamnetin
0.44mg
Kaempferol
0.12mg
Myricetin
0.6mg
Quercetin
1.79mg

Nutrients percent of daily need

Calories:356.68kcal
17.83%
Fat:17.52g
26.95%
Saturated Fat:8.97g
56.07%
Carbohydrates:43.31g
14.44%
Net Carbohydrates:35.76g
13%
Sugar:13.24g
14.71%
Cholesterol:50.3mg
16.77%
Sodium:815.76mg
35.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.35g
28.7%
Vitamin A:7189.33IU
143.79%
Vitamin C:59.12mg
71.66%
Vitamin K:73.75µg
70.24%
Potassium:1587.73mg
45.36%
Manganese:0.82mg
40.85%
Vitamin B6:0.73mg
36.33%
Fiber:7.55g
30.22%
Folate:113.16µg
28.29%
Iron:3.65mg
20.3%
Vitamin B2:0.32mg
18.85%
Magnesium:73.53mg
18.38%
Copper:0.35mg
17.67%
Calcium:146.86mg
14.69%
Phosphorus:131.77mg
13.18%
Vitamin B3:2.54mg
12.72%
Vitamin E:1.67mg
11.16%
Vitamin B1:0.15mg
10.13%
Vitamin B5:0.9mg
8.99%
Zinc:1.17mg
7.8%
Selenium:3.09µg
4.41%
Vitamin D:0.34µg
2.25%