Your Recipe

Roasted Butternut Squash Soup

Ingrédient Quantité Calories
Oignons 150g 60kcal
Ail 6g 9kcal
Huile d'olive 27g 239kcal
Lait de coco 200g 460kcal
Courge, hiver, butternut, crue 1000g 450kcal
Bouillon de légumes 1000g 50kcal
Cumin, moulu 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.

Valeurs nutritives
Taille des portions 398 g | ml
Quantité par portion 213
889
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 13g 16%
Gras saturés 7.8g 39%
Sodium 507mg 22%
Total des glucides 26g 9%
Fibres alimentaires 4.5g 16%
Sucre 6.8g
Protéine 3.2g 6%
Vitamine D 0mcg 0%
Calcium 101mg 8%
Fer 2.1mg 12%
Potassium 753mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 906.891 mcg 101%
Thiamine [B1] 0.229 mg 19%
Riboflavine [B2] 0.079 mg 6%
Niacine [B3] 2.489 mg 16%
Acide pantothénique [B5] 0.864 mg 17%
Vitamine B6 0.323 mg 19%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 55.148 mcg 0%
Vitamine C 38.789 mg 43%
Vitamine D 0 mcg 0%
Vitamine E 3.115 mg 21%
Vitamine K 5.878 mcg 5%
Bétaïne 0.03 mg 0%
Choline 5.19 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 25.7 g 9%
Sugars 6.8 g 14%
Fibres alimentaires 4.5 g 16%
Carbohydrate 2.7 g 0%
Glucides nets 18.9g
acides aminés
nutriment Quantité DV
Alanine 0.116 g 0%
Arginine 0.251 g 0%
Acide aspartique 0.281 g 0%
Cystéine 0.017 g 0%
Acide glutamique 0.539 g 0%
Glycine 0.106 g 0%
Histidine 0.054 g 0%
Isoleucine 0.101 g 0%
Leucine 0.161 g 0%
Lysine 0.108 g 0%
Méthionine 0.036 g 0%
Phénylalanine 0.112 g 0%
Proline 0.096 g 0%
Sérine 0.111 g 0%
Thréonine 0.084 g 0%
Tryptophane 0.036 g 0%
Tyrosine 0.085 g 0%
Valine 0.126 g 0%
Minéraux
nutriment Quantité DV
Calcium 101.2 mg 8%
Cuivre 0.24 mg 27%
Fluorure 0.28 mcg 0%
Fer 2.14 mg 12%
Magnésium 74.7 mg 18%
Manganèse 0.71 mg 31%
Phosphore 103.86 mg 8%
Potassium 752.81 mg 16%
Sélénium 3.19 mcg 6%
Sodium 506.85 mg 22%
Zinc 0.59 mg 5%
autres
nutriment Quantité DV
Eau 352.758 g 0%
Cendres 2.886 g 0%