Butternut Squash Soup with Corn

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Butternut Squash Soup with Corn
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
175
calories
Calories

Healthy, because

Even smarter

Nutritional values

Butternut 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 soup with some whole wheat bread and a side salad for a complete meal.

1 serving contains
(Percentage of daily recommendation)
Calorie175 cal.(8 %)
Protein5 g(5 %)
Fat8 g(7 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.5 mg(21 %)
Vitamin K12.7 μg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.3 mg(21 %)
Folate70 μg(23 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C73 mg(77 %)
Potassium529 mg(13 %)
Calcium54 mg(5 %)
Magnesium34 mg(11 %)
Iron1.7 mg(11 %)
Iodine5 μg(3 %)
Zinc0.8 mg(10 %)
Saturated fatty acids4.8 g
Uric acid86 mg
Cholesterol19 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
14 ozs Butternut squash
1 yellow Bell pepper
1 onion
1 garlic clove
2 Tbsps butter
8 ozs Corn kernel (canned or frozen)
2 Tbsps Cornmeal
26 ozs Vegetable broth
3 ozs Whipped cream
salt
freshly ground peppers
freshly grated Nutmeg
thyme (for garnish)
How healthy are the main ingredients?
Butternut squashWhipped creamoniongarlic clovesaltNutmeg

Preparation steps

1.

Peel and core squash. Cut flesh into cubes. Rinse bell pepper, cut in half, trim and cut into pieces.

Peel onion and garlic and finely chop. Sauté onion and garlic together in a pot with the butter until translucent.

Add corn, squash and red pepper, sauté briefly and mix in cornmeal. Deglaze with broth and cream. Simmer gently about 20 minutes, stirring occasionally.

Remove approximately 1/3 of the soup from the pot and puree. Pour back into the pot and simmer until the soup reaches desired consistency (reduce a few minutes longer or add broth). Season with salt, pepper and nutmeg.

2.

Divide among bowls and serve garnished with thyme.

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