Superb Squash Soup with the Best Parmesan Croutons

Vegetarian
Health score
31%
Superb Squash Soup with the Best Parmesan Croutons
70 min.
8
519kcal

Suggestions

Ingredients

  •  carrots peeled chopped
  • sticks celery trimmed chopped
  • 16 slices ciabatta bread 
  • sprigs rosemary fresh leaves picked
  • 16  sage leaves fresh
  • cloves garlic peeled chopped
  • 4.3 pounds musque de provence halved deseeded cut into chunks
  • servings olive oil 
  • servings olive oil extra-virgin
  •  parmesan chunk for grating
  • 0.5  chile fresh red seeded finely chopped to taste
  •  onions red peeled chopped
  • servings sea salt and pepper black freshly ground
  • quarts vegetable stock 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • blender
  • slotted spoon
  • immersion blender

Directions

  1. Put a very large saucepan on a medium heat and pour in a couple of glugs of olive oil.
  2. Add the sage leaves and fry for around 30 seconds or until dark green and crisp. Quickly remove them with a slotted spoon to a bowl lined with paper towels - you'll use these for sprinkling over at the end. In the pan you'll be left with a beautifully flavored oil, so put it back on the heat and throw in your onion, celery, carrot, garlic, rosemary leaves, chile and a good pinch of salt and pepper. Cook gently for about 10 minutes until the vegetables are sweet and soft.
  3. Add the squash and the stock to the pan, bring to the boil and simmer for around 30 minutes.
  4. While the soup is cooking, make your croutons.
  5. Drizzle a little olive oil over the ciabatta slices, and press some grated Parmesan onto each side.
  6. Place in a non-stick pan without any oil and fry until golden on both sides.
  7. When the squash is soft and cooked through, whiz the soup with an immersion blender or pour it into a standard blender and pulse until you have a smooth puree* (but you can leave it slightly chunky if you like). Most importantly, remember to taste and season it until it's perfect. Divide the soup between your bowls, placing 2 croutons on top of each.
  8. Sprinkle with a few of your crispy sage leaves and drizzle with a swirl of good-quality extra-virgin olive oil.

Nutrition Facts

Calories519kcal
Protein5.83%
Fat47.87%
Carbs46.3%

Properties

Glycemic Index
35.6
Glycemic Load
2.7
Inflammation Score
-10
Nutrition Score
22.069565152264%

Flavonoids

Naringenin
0.01mg
Apigenin
0.31mg
Luteolin
0.16mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
5.68mg

Nutrients percent of daily need

Calories:518.93kcal
25.95%
Fat:28.78g
44.27%
Saturated Fat:4.19g
26.17%
Carbohydrates:62.62g
20.87%
Net Carbohydrates:56.02g
20.37%
Sugar:9.5g
10.56%
Cholesterol:0.09mg
0.03%
Sodium:1253.12mg
54.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.89g
15.78%
Vitamin A:28741.43IU
574.83%
Vitamin C:58.36mg
70.74%
Vitamin E:7.66mg
51.05%
Manganese:0.61mg
30.29%
Potassium:980.48mg
28.01%
Fiber:6.6g
26.39%
Vitamin K:25.14µg
23.95%
Vitamin B6:0.47mg
23.29%
Copper:0.45mg
22.51%
Magnesium:89.02mg
22.25%
Folate:77.53µg
19.38%
Vitamin B1:0.27mg
18.08%
Vitamin B3:3.15mg
15.76%
Calcium:136.95mg
13.69%
Iron:2.04mg
11.35%
Vitamin B5:1.08mg
10.81%
Phosphorus:99.81mg
9.98%
Vitamin B2:0.08mg
4.41%
Zinc:0.49mg
3.26%
Selenium:1.66µg
2.37%