Smarter Butternut Squash and Carrot Soup
This delicious autumn soup is rich in beta-carotenes from the carrot and pumpkin, an antixodiant which helps support good vision and healthy skin.
Turn this appetizer into a light lunch with the addition of a small whole grain baguette.
(Percentage of daily recommendation)
|Calorie||282 kcal||(13 %)|
|Protein||8 g||(8 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||26 g||(17 %)|
|Sugar added||3 g||(12 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||1.1 mg||(138 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||2.2 mg||(18 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||3.6 mg||(30 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||27 μg||(9 %)|
|Pantothenic acid||0.7 mg||(12 %)|
|Biotin||4.5 μg||(10 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||23 mg||(24 %)|
|Potassium||695 mg||(17 %)|
|Calcium||195 mg||(20 %)|
|Magnesium||62 mg||(21 %)|
|Iron||3 mg||(20 %)|
|Iodine||18 μg||(9 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||3.8 g|
|Uric acid||45 mg|
Peel, halve and scoop the seeds out of the squash with a spoon. Wash and peel carrots.
Cut squash and carrots into cubes each about 3/4 inch.
Peel and finely chop the onions.
Heat 1 tablespoon oil in a saucepan. Add onions, squash and carrots and sauté over medium heat for 4-5 minutes.
Pour in broth and cook over medium heat for 35 minutes. Rinse thyme, shake dry and strip leaves from stems. Add thyme leaves to soup and cook an additional 20 minutes.
Rinse apples and cut into quarters. Remove seeds and cut into cubes.
Heat the remaining oil in a nonstick pan. Add apple cubes and fry. Season with salt and pepper.
Coarsely grate the cheese on a box grater.
At the end of cooking time, puree the soup with the immersion blender until smooth.
Add soy creamer to the soup and mix. Season with salt, pepper and apple juice. Garnish the soup with apples and cheese and serve.