Your Recipe

Roasted Butternut Squash Soup

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Knoblauch 6g 9kcal
Olivenöl 27g 239kcal
Kokosmilch 200g 460kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 1000g 450kcal
Gemüsebrühe[pl:]Bulion warzywny 1000g 50kcal
Kreuzkümmel, gemahlen 2.1g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 1kg butternut squash, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 liter vegetable stock
• 200ml coconut milk
• 2 tbsp olive oil
• 1 tsp ground cumin
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
Instructions:
1. Preheat the oven to 200°C (400°F).
2. Toss the butternut squash with 1 tbsp olive oil, salt, and pepper. Roast in the oven for 25-30 minutes until tender.
3. In a large pot, heat the remaining olive oil over medium heat. Add the onion and garlic, and sauté until soft.
4. Add the roasted butternut squash, vegetable stock, and ground cumin. Bring to a boil, then simmer for 10 minutes.
5. Blend the soup until smooth, then stir in the coconut milk. Season with salt and black pepper.
6. Serve hot, garnished with fresh cilantro.

Nährwertangaben 
Portionsgröße  398 g | ml
Menge pro Portion  213
889
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 16%
Gesättigte Fettsäuren  7.8g 39%
Natrium 507mg 22%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  4.5g 16%
Zucker  6.8g
Protein  3.2g 6%
Vitamin D 0mcg 0%
Kalzium 101mg 8%
Eisen  2.1mg 12%
Kalium 753mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 906.891 mcg 101%
Thiamin [B1] 0.229 mg 19%
Riboflavin [B2] 0.079 mg 6%
Niacin [B3] 2.489 mg 16%
Pantothensäure [B5] 0.864 mg 17%
Vitamin B6 0.323 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 55.148 mcg 0%
Vitamin C 38.789 mg 43%
Vitamin D 0 mcg 0%
Vitamin E 3.115 mg 21%
Vitamin K 5.878 mcg 5%
Betain 0.03 mg 0%
Cholin 5.19 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.7 g 9%
Sugars 6.8 g 14%
Ballaststoffe  4.5 g 16%
Carbohydrate 2.7 g 0%
Netto-Kohlenhydrate 18.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.116 g 0%
Arginin 0.251 g 0%
Asparaginsäure 0.281 g 0%
Cystein 0.017 g 0%
Glutaminsäure 0.539 g 0%
Glycin 0.106 g 0%
Histidin 0.054 g 0%
Isoleucin 0.101 g 0%
Leucin 0.161 g 0%
Lysin 0.108 g 0%
Methionin 0.036 g 0%
Phenylalanin 0.112 g 0%
Prolin 0.096 g 0%
Serin 0.111 g 0%
Threonin 0.084 g 0%
Tryptophan 0.036 g 0%
Tyrosin 0.085 g 0%
Valin 0.126 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 101.2 mg 8%
Kupfer 0.24 mg 27%
Fluorid 0.28 mcg 0%
Eisen  2.14 mg 12%
Magnesium 74.7 mg 18%
Mangan 0.71 mg 31%
Phosphor 103.86 mg 8%
Kalium 752.81 mg 16%
Selen 3.19 mcg 6%
Natrium 506.85 mg 22%
Zink 0.59 mg 5%
andere
Nährstoff Menge  DV
Wasser 352.758 g 0%
Asche 2.886 g 0%