Thai squash soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
60%
Thai squash soup
35 min.
4
190kcal

Suggestions


This Thai squash soup is the perfect balance of flavor and nutrition. With its creamy texture from coconut milk and the zing of lime, it offers a unique twist on a classic vegetable soup. Whether you're looking for a healthy starter, a light snack, or a comforting dish, this soup checks all the boxes. It's vegan, gluten-free, dairy-free, and full of fresh, vibrant ingredients like butternut squash, lemongrass, and coriander, making it as delicious as it is wholesome.

The slight heat from the red chili paired with the sweetness of the squash creates an irresistible combination, while the coconut milk adds richness and depth. This recipe is incredibly simple to make, taking just 35 minutes from start to finish. Perfect for busy weeknights, it delivers a dish that's both nourishing and satisfying without compromising on flavor.

Each bowl is packed with goodness, offering a hearty serving of fiber, healthy fats, and a hint of spice to keep your taste buds excited. Plus, it's low in calories, making it an excellent option for anyone looking to enjoy a filling meal without overindulging. Whether you're a seasoned cook or a beginner, this soup is sure to become a favorite in your kitchen!

Ingredients

  •  onion chopped
  •  lemon grass shredded
  •  pepper flakes red roughly chopped
  • kg butternut squash diced peeled
  •  juice of lime 
  • 125 ml coconut milk 
  • small bunch cilantro leaves leaves picked

Equipment

  • bowl
  • frying pan
  • ladle
  • immersion blender

Directions

  1. Fry the onion, lemongrass and most of the chilli in a large pan with a splash of water for 2-3 mins until softened add more water if it starts to catch. Tip in the squash and stir. Cover with 1 litre water, bring to the boil and simmer for 15 mins until the squash is tender.
  2. Add lime juice, remove from the heat and blitz with a hand blender until smooth.
  3. Pour in the coconut milk, season, then return to the heat to gently warm through. Ladle into bowls and serve with coriander and the remaining chilli.

Nutrition Facts

Calories190kcal
Protein6.94%
Fat28.26%
Carbs64.8%

Properties

Glycemic Index
50.25
Glycemic Load
1.76
Inflammation Score
-10
Nutrition Score
22.07391312848%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.68mg

Nutrients percent of daily need

Calories:190.38kcal
9.52%
Fat:6.72g
10.33%
Saturated Fat:5.72g
35.73%
Carbohydrates:34.64g
11.55%
Net Carbohydrates:28.92g
10.52%
Sugar:7.41g
8.23%
Cholesterol:0mg
0%
Sodium:17.14mg
0.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.71g
7.43%
Vitamin A:26821.44IU
536.43%
Vitamin C:73.82mg
89.48%
Manganese:0.87mg
43.3%
Potassium:1050.28mg
30.01%
Magnesium:105.94mg
26.48%
Vitamin E:3.75mg
25%
Vitamin B6:0.49mg
24.51%
Fiber:5.72g
22.89%
Folate:82.42µg
20.6%
Vitamin B1:0.28mg
18.76%
Vitamin B3:3.41mg
17.04%
Iron:3.05mg
16.96%
Copper:0.28mg
14.08%
Calcium:136.48mg
13.65%
Phosphorus:127.24mg
12.72%
Vitamin B5:1.12mg
11.23%
Vitamin K:10.68µg
10.17%
Zinc:0.66mg
4.41%
Vitamin B2:0.07mg
4.3%
Selenium:1.48µg
2.11%