Roasted Butternut Squash Soup with Feta
Roasted Butternut Squash Soup with Feta - Creamy soup with delicious topping
Healthy, because
Even smarter
Nutritional values
The Pumpkin pulp shines with beta-carotene, an orange-colored plant pigment that is converted to vitamin A in the intestine. This protects both our skin and mucous membranes by increasing their barrier function: Bacteria and viruses from the environment can thus not enter the body.
You can also prepare the roasted pumpkin soup with feta without an oven: Then simply cook the pumpkin cubes together with the potatoes in the pot.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 868 mg | (22 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 22 ozs butternut squash pulp
- 3 ½ Tbsps olive oil
- salt
- peppers
- 1 shallot
- 2 garlic cloves
- 2 floury potatoes
- 26 ozs Vegetable broth
- 1 Tbsp apple cider vinegar
- 1 ¾ ozs Pumpkin seed (2 TBSP.)
- 4 sprigs thyme
- 10 ozs milk (whole)
- 7 ozs Feta
- 1 tsp ground paprika
- 2 generous pinches ground Turmeric
- 2 generous pinches Chili powder
Kitchen utensils
Preparation steps
Cut the pumpkin flesh into approx. 1-inch cubes, place in a bowl, and mix with 1 tbsp. olive oil, salt and pepper. Brush a baking tray with a little oil, spread the pumpkin cubes on it and bake in a preheated oven at 200 °C / 400 °F for 30-35 minutes.
Meanwhile, peel and finely dice shallot and garlic. Peel, wash and dice the potatoes. Heat remaining oil in a pot. Sauté shallot and garlic in it over low heat until golden yellow. Deglaze with 3 Tablespoons vegetable stock and let it boil away almost completely. Add the rest of the stock, vinegar, and potatoes. Bring everything to the boil again and then simmer for 20 minutes over medium heat until the potatoes are soft.
Meanwhile, roast pumpkin seeds in a pan without fat over medium heat for about 3 minutes. Wash thyme, shake dry and pluck off leaves.
When potatoes are soft, add milk with half each of feta and thyme and 2⁄3 of the pumpkin cubes. Season everything with paprika powder, turmeric and chili. Finely puree contents of pot, season soup to taste, and pour into bowls. Finely crumble remaining feta over soup in a crescent shape along the edge, garnish with remaining pumpkin cubes, pumpkin seeds and thyme and serve.
