Your Recipe

Butternut Squash and Apple Soup

Ingrédient Quantité Calories
Pomme 300g 156kcal
Oignons 170g 68kcal
Beurre sans sel 14g 100kcal
Sel de table 2.8g 0kcal
Huile d'olive 27.4g 242kcal
Courge, hiver, butternut, crue 196g 88kcal
Bouillon de légumes 901.32g 45kcal
Poivre blanc, moulu 0.575g 2kcal

Recipe Instructions:

Ingredients
1 in medium butternut squash peeled seeded and cut 1" pieces
3 in medium apples cut large chunks
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon unsalted butter
1 medium onion diced
4 cups chicken or vegetable broth low sodium
diced apples optional garnish
Instructions
Pre-heat oven to 400 degrees and line a baking sheet with foil.
Place butternut squash and apple chunks in a large plastic bag and drizzle with olive oil, salt and pepper. Seal bag and shake well until squash and apples are evenly coated. (Let the kids help!)
Spread squash and apples in an even layer on baking sheet and roast for 25-30 minutes or until fork tender.
In a large soup pot, heat butter over medium heat then add diced onion. Sprinkle with a pinch of salt and pepper and cook until onions are translucent, about 5-6 minutes.
Add chicken broth and roasted squash/apple mixture to the pot then begin pureeing with a hand held blender. Alternatively, puree in a blender working in batches until smooth and creamy.
Check for seasoning and adjust with salt and pepper to taste before serving. Top with diced apples if using.

Valeurs nutritives
Taille des portions 403 g | ml
Quantité par portion 175
734
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 10g 13%
Gras saturés 3.9g 20%
Sodium 943mg 41%
Total des glucides 22g 8%
Fibres alimentaires 3.5g 13%
Sucre 12g
Protéine 3.5g 7%
Vitamine D 0mcg 0%
Calcium 46mg 4%
Fer 0.7mg 4%
Potassium 359mg 8%
* 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 313.91 mcg 35%
Thiamine [B1] 0.133 mg 11%
Riboflavine [B2] 0.092 mg 7%
Niacine [B3] 0.955 mg 6%
Acide pantothénique [B5] 0.433 mg 9%
Vitamine B6 0.173 mg 10%
Cobalamine [B12] 0.006 mcg 0%
Floate [B9] 23.674 mcg 0%
Vitamine C 17.817 mg 20%
Vitamine D 0 mcg 0%
Vitamine E 1.917 mg 13%
Vitamine K 8.305 mcg 7%
Bétaïne 0.124 mg 0%
Choline 6.497 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 22.2 g 8%
Sugars 11.9 g 24%
Fibres alimentaires 3.5 g 13%
Carbohydrate 14.3 g 0%
Glucides nets 10.3g
acides aminés
nutriment Quantité DV
Alanine 0.039 g 0%
Arginine 0.077 g 0%
Acide aspartique 0.146 g 0%
Cystéine 0.003 g 0%
Acide glutamique 0.22 g 0%
Glycine 0.036 g 0%
Histidine 0.02 g 0%
Isoleucine 0.031 g 0%
Leucine 0.051 g 0%
Lysine 0.046 g 0%
Méthionine 0.008 g 0%
Phénylalanine 0.036 g 0%
Proline 0.03 g 0%
Sérine 0.037 g 0%
Thréonine 0.029 g 0%
Tryptophane 0.014 g 0%
Tyrosine 0.025 g 0%
Valine 0.041 g 0%
Minéraux
nutriment Quantité DV
Calcium 46.01 mg 4%
Cuivre 0.1 mg 11%
Fluorure 3.05 mcg 0%
Fer 0.72 mg 4%
Magnésium 27.12 mg 6%
Manganèse 0.2 mg 9%
Phosphore 44.6 mg 4%
Potassium 358.66 mg 8%
Sélénium 0.5 mcg 1%
Sodium 943.22 mg 41%
Zinc 0.25 mg 2%
autres
nutriment Quantité DV
Eau 365.785 g 0%
Cendres 2.987 g 0%