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EatSmarter exclusive recipe

Smarter Butternut Squash and Carrot Soup

with Roasted Apple and Cheddar Cheese

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Smarter Butternut Squash and Carrot Soup
282
calories
Calories

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

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Print
easy
Difficulty
25 min.
Preparation
ready in 1 hr
Ready in
Nutritions
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(25 %)
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(16 %)
Saturated fatty acids3.8 g
Uric acid45 mg
Cholesterol13 mg
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
1
2
Carrots (100 g each)
3
Onions (Each 50 g)
2 tablespoons
1200 milliliters
2 sprigs
2
tart Apples (125 g)
50 grams
125 milliliters
2 tablespoons
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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

Step 1/10
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.

Step 2/10
Smarter Butternut Squash and Carrot Soup preparation step 2

Cut squash and carrots into cubes each about 2 cm (approximately 3/4 inch).

Step 3/10
Smarter Butternut Squash and Carrot Soup preparation step 3

Peel and finely chop the onions.

Step 4/10
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.

Step 5/10
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.

Step 6/10
Smarter Butternut Squash and Carrot Soup preparation step 6

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

Step 7/10
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.

Step 8/10
Smarter Butternut Squash and Carrot Soup preparation step 8

Coarsely grate the cheese on a box grater.

Step 9/10
Smarter Butternut Squash and Carrot Soup preparation step 9

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

Step 10/10
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.

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