Butternut Squash Soup
(3 votes)
(3 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
154
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 154 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 0.7 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams potatoes (starchy, such as Idaho or russet)
- 500 grams Pumpkin (butternut squash (peeled and seeded)
- 1 onion
- 1 garlic clove
- 2 Tbsps butter
- 1 tsp ground paprika (mild)
- ½ tsp Cumin (ground)
- ½ tsp Coriander (ground)
- 1 l Vegetable broth
- 2 Tbsps Crème fraiche
- 2 Tbsps cilantro (fresh chopped)
- salt
- cayenne pepper
- cilantro (for garnish)
Preparation steps
1.
Peel and dice the potatoes. Cube the butternut squash. Peel and finely chop the onion and garlic, then saute in hot butter until translucent. Toss the butternut squash cubes with paprika, cumin and coriander, and sauté briefly with the onions and garlic. Pour in the broth. Add the potatoes to the pot and simmer for about 25 minutes, stirring occasionally.
2.
Puree the soup until smooth, adding broth to the desired consistency. Add the crème fraîche and stir in cilantro. Season to taste with salt and cayenne pepper.
3.
Ladle the butternut squash soup bowls and garnish with cilantro leaves. Serve hot.
