Winter Squash Soup with Red Chile and Mint

Vegetarian
Gluten Free
Health score
32%
Winter Squash Soup with Red Chile and Mint
60 min.
4
222kcal

Suggestions

Ingredients

  •  cinnamon sticks (3 in. long)
  • 12  coriander seeds black
  • tablespoons basil dried fresh chopped
  • tablespoon mint leaves dried fresh chopped
  • tablespoons olive oil light
  •  onion chopped
  • tbsp ground new mexico chiles* or dried red
  • tsp sea salt 
  • pounds smooth such as butternut, rugosa, or musque de provence
  • cups vegetable stock quick (see headnote)
  • tablespoons whipping cream 

Equipment

  • bowl
  • ladle
  • pot
  • blender

Directions

  1. Peel squash and cut flesh into 1-in. cubes.
  2. Heat oil in a large pot over medium heat.
  3. Add squash, onion, basil, and mint and cook, stirring occasionally, about 5 minutes.
  4. Add cinnamon stick, 1 tsp. salt, and 1 tbsp. ground chiles, followed by 4 cups stock and the spice sachet. Bring to a boil, lower heat to a simmer, and cook, partly covered, until squash is tender, 20 to 25 minutes.
  5. Remove spice sachet and cinnamon stick.
  6. In batches, pure soup in a blender. Season to taste with salt.
  7. Ladle soup into bowls. Swirl 1 tsp. or so of cream into each, leaving it streaky. Finish each with a pinch of ground chiles.
  8. *Ground dried New Mexico chiles are fruitier and milder than other powdered chiles, such as cayenne. Try well-stocked grocery stores, or order Los Chileros mild ground chile (chile molido) from loschileros.com.
  9. Make ahead: Through step 3, up to 2 days.

Nutrition Facts

Calories222kcal
Protein5.63%
Fat37.34%
Carbs57.03%

Properties

Glycemic Index
38.5
Glycemic Load
2.09
Inflammation Score
-10
Nutrition Score
22.388695696774%

Flavonoids

Eriodictyol
0.39mg
Hesperetin
0.13mg
Apigenin
0.08mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:222.14kcal
11.11%
Fat:10.09g
15.53%
Saturated Fat:2.81g
17.53%
Carbohydrates:34.67g
11.56%
Net Carbohydrates:28.22g
10.26%
Sugar:8.63g
9.58%
Cholesterol:8.48mg
2.83%
Sodium:1536.1mg
66.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.43g
6.85%
Vitamin A:24827.69IU
496.55%
Vitamin C:55.54mg
67.32%
Manganese:0.9mg
45.2%
Vitamin K:42.64µg
40.61%
Vitamin E:4.61mg
30.74%
Potassium:925.33mg
26.44%
Fiber:6.45g
25.82%
Magnesium:97.52mg
24.38%
Vitamin B6:0.43mg
21.73%
Iron:3.7mg
20.54%
Folate:75.35µg
18.84%
Calcium:179.03mg
17.9%
Vitamin B1:0.25mg
16.45%
Vitamin B3:2.94mg
14.7%
Copper:0.23mg
11.66%
Vitamin B5:1mg
9.96%
Phosphorus:96.21mg
9.62%
Vitamin B2:0.1mg
5.78%
Zinc:0.59mg
3.94%
Selenium:1.62µg
2.31%
Source:My Recipes