Spicy Butternut Squash Soup

23 Reviews
91% would make this recipe again

Among all squash types, the «butternut», with its creamy orange flesh, has the highest carotene content.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 1 h 10 min
100 calories/serving

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, low-sodium 750 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 190°C/375°F.
  2. 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.
  3. 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.
  4. Ladle the soup into bowls and serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

100

Fat

3 g

5 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

50 mg

2 %

Carbohydrate

18 g

6 %

Fibre

3 g

10 %

Sugars

4 g

Net Carbs

15 g

Protein

5 g

Vitamin A

134 %

Vitamin C

33 %

Calcium

6 %

Iron

9 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A
Good source of  :
Magnesium, Niacin, Potassium, Vitamin C, Vitamin E
Source of  :
Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B6
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

23 Reviews (22 with rating only) 91% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
alex.sarakbi
april 08, 2020 | I would make this recipe again

It tasted really good. I just found that it takes a long time, so it's not something you should make after a work day when you're already hungry and want to have your dinner. I would also use less curry powder. I love spicy food, but I still found this much curry powder to overpower all the rest of the flavors.

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.