Your Recipe

Creamy Butternut Squash Soup with Fresh Ginger and Quinoa

Zutat  Menge  Kalorien 
Zwiebeln 110g 44kcal
Butter ohne Salz 14.2g 102kcal
Quinoa 170g 204kcal
Ingwerwurzel 11.72g 9kcal
Leitungswasser 480g 0kcal
Olivenöl 14g 124kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 196g 88kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Suppe, Hühnerbrühe, natriumarm, in Dosen 960g 154kcal

Recipe Tags:

Anti-Inflammatory Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 tablespoon butter

1 tablespoon olive oil

1 onion, chopped

4 cups chicken broth

1 butternut squash - peeled, seeded, and cubed

1 (1 inch) piece fresh ginger, peeled and grated

1 teaspoon ground cumin

salt and ground black pepper to taste

2 cups water

1 cup quinoa

1 tablespoon butter

Directions
Heat 1 tablespoon butter and olive oil together in a skillet over medium heat; cook and stir onion until softened, 5 to 10 minutes. Add chicken broth, butternut squash, ginger, and cumin to onion and simmer over medium heat until squash is very soft, about 20 minutes.

Pour squash mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth. Season soup with salt and pepper.

Bring salted water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes. Stir 1 tablespoon butter into cooked quinoa and season with salt. Spoon quinoa into soup.

Nährwertangaben 
Portionsgröße  327 g | ml
Menge pro Portion  123
514
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.9g 8%
Gesättigte Fettsäuren  2.6g 13%
Natrium 57mg 2%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  1.9g 7%
Zucker  2g
Protein  6.3g 13%
Vitamin D 0mcg 0%
Kalzium 39mg 3%
Eisen  1.4mg 8%
Kalium 346mg 7%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 190.316 mcg 21%
Thiamin [B1] 0.075 mg 6%
Riboflavin [B2] 0.094 mg 7%
Niacin [B3] 2.762 mg 17%
Pantothensäure [B5] 0.16 mg 3%
Vitamin B6 0.129 mg 8%
Cobalamin [B12] 0.164 mcg 0%
Folat [B9] 24.543 mcg 0%
Vitamin C 8.355 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 1.066 mg 7%
Vitamin K 2.034 mcg 2%
Betain 0.021 mg 0%
Cholin 13.741 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.1 g 5%
Sugars 2 g 4%
Ballaststoffe  1.9 g 7%
Carbohydrate 8.1 g 0%
Netto-Kohlenhydrate 12.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.071 g 0%
Arginin 0.135 g 0%
Asparaginsäure 0.157 g 0%
Cystein 0.019 g 0%
Glutaminsäure 0.276 g 0%
Glycin 0.079 g 0%
Histidin 0.046 g 0%
Isoleucin 0.062 g 0%
Leucin 0.101 g 0%
Lysin 0.09 g 0%
Methionin 0.032 g 0%
Phenylalanin 0.072 g 0%
Prolin 0.085 g 0%
Serin 0.068 g 0%
Threonin 0.052 g 0%
Tryptophan 0.022 g 0%
Tyrosin 0.039 g 0%
Valin 0.073 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 39.38 mg 3%
Kupfer 0.18 mg 20%
Fluorid 57.23 mcg 0%
Eisen  1.4 mg 8%
Magnesium 36.31 mg 9%
Mangan 0.29 mg 13%
Phosphor 111.06 mg 9%
Kalium 346.32 mg 7%
Selen 1.11 mcg 2%
Natrium 56.68 mg 2%
Zink 0.59 mg 5%
andere
Nährstoff Menge  DV
Wasser 300.45 g 0%
Asche 0.999 g 0%