Squash Soup
Healthy, because
Even smarter
Nutritional values
Brussels sprouts boost the immune system with a large charge of vitamin C. It also provides satiating dietary fibre, which stimulates digestion, as well as its bitter substances. These also soothe an upset stomach.
Top the delicious creamy pumpkin soup with some pumpkin seeds. These taste especially good if you roast them in a pan without fat until they smell good.
(Percentage of daily recommendation)
| Calorie | 144 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 72.9 μg | (122 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 722 mg | (18 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- ½ Butternut squash (1 kg)
- 150 grams Brussels sprouts
- 2 Apple
- 1 onion
- 1 garlic clove
- 1 tsp freshly grated ginger
- 1 Tbsp Canola oil
- 1 l Vegetable broth
- 1 tsp honey
- 1 Tbsp lemon juice
- salt
- Chili powder
Preparation steps
Peel the squash, remove the seeds and fibers and dice the flesh small. Rinse the Brussels sprouts and cut up into individual leaves. Peel the apples, quarter, core and cut into small cubes. Peel the onion and garlic and dice finely. Sauté together briefly with the ginger in a hot pot in hot oil. Mix in the squash and apple and deglaze with the broth. Let simmer for about 20 minutes until soft. Then remove some apple and squash cubes from the soup. Puree the soup, put the apple and squash cubes and Brussels sprout leaves into the soup. Add broth or let reduce a little as required. Season and serve with honey, lemon juice, salt and chile powder.
