Spicy Butternut Squash Soup
Among all squash types, the «butternut», with its creamy orange flesh, has the highest carotene content.
Ingredients
| 1/2 | butternut squash | 500 g | |
| 2 cloves | garlic, unpeeled | ||
| 1 tbsp | butter, unsalted | 14 g | |
| 1/2 | onions, finely chopped | 100 g | |
| 1/2 tbsp | gingerroot, grated | 7 g | |
| 1 tsp | curry powder | 3 g | |
| 3 cups | chicken broth | 750 mL |
Before you start
A blender or food processor will be very useful to purée the soup.
Method
- Preheat the oven to 190°C/375°F.
- Cut the squash in half lengthwise, remove the seeds and strings, and brush the halves with the oil. Add salt and pepper then place them on a baking sheet, cut side down. Put the unpeeled garlic cloves under the halves. Bake about 45-50 min until soft. Let the squash cool down then peel the skin and dice the pulp into 1,5 cm cubes. Peel the garlic and set aside with the squash.
- Heat the butter in a pot over medium heat. Chop the onion, add it to the pot and sauté 5 min, until translucent, with occasional stirring. Add the grated ginger and curry powder. Cook 1 min with stirring. Add the squash, garlic, and broth. Bring to a boil, lower the heat and simmer, uncovered, for 10 min. Let the soup cool down and purée it until smooth. If the soup is too thick, it may be thinned with additional broth.
- Ladle the soup into bowls and serve.
Nutrition Facts Table
per 1 serving (300g)
|
Amount % Daily Value |
|
Calories 90 |
|
Fat 2 g 4 % |
|
Saturated
1.3 g
7 % |
|
Cholesterol 10 mg |
|
Sodium 500 mg 21 % |
|
Carbohydrate 17 g 6 % |
|
Fibre 3 g 10 % |
|
Sugars 3 g |
|
Net Carbs 14 g |
|
Protein 2 g |
|
Vitamin A 134 % |
|
Vitamin C 33 % |
|
Calcium 6 % |
|
Iron 8 % |
Claims
This recipe is :- Excellent source of :
- Vitamin A
- Good source of :
- Magnesium, Manganese, Potassium, Vitamin C, Vitamin E
- Source of :
- Calcium, Copper, Fibre, Folacin, Iron, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6
- Low :
- Cholesterol, Fat, Saturated Fat
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | ½ |
| Vegetables | ½ |
| Fats | ½ |
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Members' Reviews
Mystick
2014-09-28T16:15:11+00:00 september 28, 2014 | I would make this recipe againThe cari plays a big part here, it will mostly taste that. The texture is very good. I removed the seeds and cook them at the same time as the squash in the oven.
maryjoe17
2009-12-06T18:45:15+00:00 december 06, 2009 | I would make this recipe againMy family loves this recipe, their are never left overs!
steph3bee
2008-10-11T12:15:56+00:00 october 11, 2008 | I would make this recipe againDelicious!
Top Reviews
View All Reviewssteph3bee
october 11, 2008 | I would make this recipe againDelicious!
Mystick
september 28, 2014 | I would make this recipe againThe cari plays a big part here, it will mostly taste that. The texture is very good. I removed the seeds and cook them at the same time as the squash in the oven.
maryjoe17
december 06, 2009 | I would make this recipe againMy family loves this recipe, their are never left overs!
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