Soul Food

Roasted Butternut Squash Soup with Feta

5
Average: 5 (8 votes)
(8 votes)
Roasted Butternut Squash Soup with Feta

Roasted Butternut Squash Soup with Feta - Creamy soup with delicious topping

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
393
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie393 kcal(19 %)
Protein16 g(16 %)
Fat27 g(23 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.4 mg(28 %)
Vitamin K14.1 μg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate84 μg(28 %)
Pantothenic acid1.1 mg(18 %)
Biotin4 μg(9 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C30 mg(32 %)
Potassium868 mg(22 %)
Calcium270 mg(27 %)
Magnesium66 mg(22 %)
Iron2.5 mg(17 %)
Iodine53 μg(27 %)
Zinc1.9 mg(24 %)
Saturated fatty acids11.9 g
Uric acid79 mg
Cholesterol41 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
Fetaolive oilPumpkin seedapple cider vinegarthymesalt
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

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.

2.

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.

3.

Meanwhile, roast pumpkin seeds in a pan without fat over medium heat for about 3 minutes. Wash thyme, shake dry and pluck off leaves.

4.

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.