Your Recipe

Creamy Butternut Squash Soup with Fresh Ginger and Quinoa

Ingrédient Quantité Calories
Oignons 110g 44kcal
Beurre sans sel 14.2g 102kcal
Quinoa 170g 204kcal
Racine de gingembre 11.72g 9kcal
Eau du robinet 480g 0kcal
Huile d'olive 14g 124kcal
Courge, hiver, butternut, crue 196g 88kcal
Cumin, moulu 3.2g 12kcal
Soupe, bouillon de poulet, faible en sodium, en conserve 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.

Valeurs nutritives
Taille des portions 327 g | ml
Quantité par portion 123
514
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 5.9g 8%
Gras saturés 2.6g 13%
Sodium 57mg 2%
Total des glucides 14g 5%
Fibres alimentaires 1.9g 7%
Sucre 2g
Protéine 6.3g 13%
Vitamine D 0mcg 0%
Calcium 39mg 3%
Fer 1.4mg 8%
Potassium 346mg 7%
* 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 190.316 mcg 21%
Thiamine [B1] 0.075 mg 6%
Riboflavine [B2] 0.094 mg 7%
Niacine [B3] 2.762 mg 17%
Acide pantothénique [B5] 0.16 mg 3%
Vitamine B6 0.129 mg 8%
Cobalamine [B12] 0.164 mcg 0%
Floate [B9] 24.543 mcg 0%
Vitamine C 8.355 mg 9%
Vitamine D 0 mcg 0%
Vitamine E 1.066 mg 7%
Vitamine K 2.034 mcg 2%
Bétaïne 0.021 mg 0%
Choline 13.741 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 14.1 g 5%
Sugars 2 g 4%
Fibres alimentaires 1.9 g 7%
Carbohydrate 8.1 g 0%
Glucides nets 12.1g
acides aminés
nutriment Quantité DV
Alanine 0.071 g 0%
Arginine 0.135 g 0%
Acide aspartique 0.157 g 0%
Cystéine 0.019 g 0%
Acide glutamique 0.276 g 0%
Glycine 0.079 g 0%
Histidine 0.046 g 0%
Isoleucine 0.062 g 0%
Leucine 0.101 g 0%
Lysine 0.09 g 0%
Méthionine 0.032 g 0%
Phénylalanine 0.072 g 0%
Proline 0.085 g 0%
Sérine 0.068 g 0%
Thréonine 0.052 g 0%
Tryptophane 0.022 g 0%
Tyrosine 0.039 g 0%
Valine 0.073 g 0%
Minéraux
nutriment Quantité DV
Calcium 39.38 mg 3%
Cuivre 0.18 mg 20%
Fluorure 57.23 mcg 0%
Fer 1.4 mg 8%
Magnésium 36.31 mg 9%
Manganèse 0.29 mg 13%
Phosphore 111.06 mg 9%
Potassium 346.32 mg 7%
Sélénium 1.11 mcg 2%
Sodium 56.68 mg 2%
Zinc 0.59 mg 5%
autres
nutriment Quantité DV
Eau 300.45 g 0%
Cendres 0.999 g 0%