Low-Cal Dinner

Smarter Butternut Squash and Carrot Soup

with Roasted Apple and Cheddar Cheese
4.75
Average: 4.8 (16 votes)
(16 votes)
Smarter Butternut Squash and Carrot Soup

Smarter Butternut Squash and Carrot Soup - Mild and creamy spoon after spoon, thoroughly enjoyable

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
282
calories
Calories

Healthy, because

Even smarter

Nutritional values

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein8 g(8 %)
Fat15 g(13 %)
Carbohydrates26 g(17 %)
Sugar added3 g(12 %)
Roughage6 g(20 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate27 μg(9 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.5 μg(10 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C23 mg(24 %)
Potassium695 mg(17 %)
Calcium195 mg(20 %)
Magnesium62 mg(21 %)
Iron3 mg(20 %)
Iodine18 μg(9 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.8 g
Uric acid45 mg
Cholesterol13 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1
2
3
2 tablespoons
40 ounces
2 sprigs
2
tart Apple
2 ounces
4 ounces
2 tablespoons
How healthy are the main ingredients?
Butternut squashcarrotonionthymeApplesalt
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Box grater, 1 Immersion blender

Preparation steps

1.
Smarter Butternut Squash and Carrot Soup preparation step 1

Peel, halve and scoop the seeds out of the squash with a spoon. Wash and peel carrots.

2.
Smarter Butternut Squash and Carrot Soup preparation step 2

Cut squash and carrots into cubes each about 3/4 inch.

3.
Smarter Butternut Squash and Carrot Soup preparation step 3

Peel and finely chop the onions.

4.
Smarter Butternut Squash and Carrot Soup preparation step 4

Heat 1 tablespoon oil in a saucepan. Add onions, squash and carrots and sauté over medium heat for 4-5 minutes.

5.
Smarter Butternut Squash and Carrot Soup preparation step 5

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.

6.
Smarter Butternut Squash and Carrot Soup preparation step 6

Rinse apples and cut into quarters. Remove seeds and cut into cubes.

7.
Smarter Butternut Squash and Carrot Soup preparation step 7

Heat the remaining oil in a nonstick pan. Add apple cubes and fry. Season with salt and pepper.

8.
Smarter Butternut Squash and Carrot Soup preparation step 8

Coarsely grate the cheese on a box grater.

9.
Smarter Butternut Squash and Carrot Soup preparation step 9

At the end of cooking time, puree the soup with the immersion blender until smooth.

10.
Smarter Butternut Squash and Carrot Soup preparation step 10

Add soy creamer to the soup and mix. Season with salt, pepper and apple juice. Garnish the soup with apples and cheese and serve.