Butternut Squash Soup with Corn
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.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 12.7 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 529 mg | (13 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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)
Preparation steps
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.
Divide among bowls and serve garnished with thyme.
