Vegan Butternut Squash Soup
Healthy, because
Even smarter
Nutritional values
The squash owes its beautiful color to the plant pigment beta-carotene, a precursor of vitamin A, which is important for the eyes, while potassium from the butternut squash also stimulates the function of the bladder and kidneys and has a gentle draining effect.
Serve this with a side of a baguette for more carbohydrates and energy.
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 11.1 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 1.8 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 28 ozs Butternut squash (peeled and seeded)
- 1 onion
- 1 garlic clove
- 1 tsp finely grated ginger
- 1 red chili pepper
- 4 Tbsps vegetable oil
- 1 Tbsp sugar
- 16 ozs Vegetable broth
- 4 ozs Orange juice
- 6 ozs Whipped cream
- salt
- freshly ground peppers
- 1 tsp Curry powder
- freshly grated Nutmeg
- 2 slices day-old white bread
- 2 Tbsps butter
- thyme (for garnish)
Preparation steps
For croutons, cut the white bread into cubes and cook until golden brown in hot butter. Season with salt and pepper and leave to drain on paper towels.
Peel onion and dice. Rinse chile, slit lengthwise, remove the seeds and ribs and chop finely. Heat oil in a pot. Cook squash, onion, garlic, ginger and chile, then sprinkle in the sugar and lightly caramelize while stirring, then pour in the broth, cover and cook about 35 minutes until squash is soft.
Puree the soup, pour in orange juice and cream, bring to a boil and season with salt, pepper, curry and nutmeg, to taste. Ladle the hot soup into soup bowls and serve garnished with thyme and croutons.
