Fitness Friendly Delicacy

Vegan Butternut Squash Soup

Average: 5 (3 votes)
(3 votes)
Vegan Butternut Squash Soup
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Health Score:
75 / 100
1 hr

Healthy, because

Even smarter

Nutritional values

The squash owes its beautiful color to the plant pigment beta-carotene, a precursor of vitamin A, which is important for the eyes, while potassium from the butternut squash also stimulates the function of the bladder and kidneys and has a gentle draining effect.

Serve this with a side of a baguette for more carbohydrates and energy. 

1 serving contains
(Percentage of daily recommendation)
Calorie313 cal.(15 %)
Protein5 g(5 %)
Fat19 g(16 %)
Carbohydrates30 g(20 %)
Sugar added5 g(20 %)
Roughage5.4 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E8.6 mg(72 %)
Vitamin K11.1 μg(19 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate83 μg(28 %)
Pantothenic acid1 mg(17 %)
Biotin1.8 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium718 mg(18 %)
Calcium82 mg(8 %)
Magnesium30 mg(10 %)
Iron2.2 mg(15 %)
Iodine5 μg(3 %)
Zinc0.7 mg(9 %)
Saturated fatty acids6.5 g
Uric acid100 mg
Cholesterol22 mg
Complete sugar17 g


28 ozs Butternut squash (peeled and seeded)
1 onion
1 garlic clove
1 tsp finely grated ginger
1 red chili pepper
4 Tbsps vegetable oil
1 Tbsp sugar
16 ozs Vegetable broth
4 ozs Orange juice
6 ozs Whipped cream
freshly ground peppers
1 tsp Curry powder
freshly grated Nutmeg
2 slices day-old white bread
2 Tbsps butter
thyme (for garnish)

Preparation steps


For croutons, cut the white bread into cubes and cook until golden brown in hot butter. Season with salt and pepper and leave to drain on paper towels.


Peel onion and dice. Rinse chile, slit lengthwise, remove the seeds and ribs and chop finely. Heat oil in a pot. Cook squash, onion, garlic, ginger and chile, then sprinkle in the sugar and lightly caramelize while stirring, then pour in the broth, cover and cook about 35 minutes until squash is soft.

Puree the soup, pour in orange juice and cream, bring to a boil and season with salt, pepper, curry and nutmeg, to taste. Ladle the hot soup into soup bowls and serve garnished with thyme and croutons.