Your Recipe

Roasted Butternut Squash Soup

Ingredient Amount Calories
Onions 150g 60kcal
Garlic 6g 9kcal
Olive oil 27g 239kcal
Coconut milk 200g 460kcal
Squash, winter, butternut, raw 1000g 450kcal
Vegetable broth 1000g 50kcal
Cumin, ground 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.

Nutrition Facts
Portion Size 398 g | ml
Amount Per Portion 213
889
kcal
kilojoules
% Daily Value *
Total Fat 13g 16%
Saturated Fat 7.8g 39%
Sodium 507mg 22%
Total Carbohydrate 26g 9%
Dietary Fiber 4.5g 16%
Sugar 6.8g
Protein 3.2g 6%
Vitamin D 0mcg 0%
Calcium 101mg 8%
Iron 2.1mg 12%
Potassium 753mg 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.864 mg 17%
Vitamin B6 0.323 mg 19%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.03 mg 0%
Choline 5.19 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 25.7 g 9%
Sugars 6.8 g 14%
Dietary fiber 4.5 g 16%
Carbohydrate 2.7 g 0%
Net carbs 18.9g
Aminoacids
Nutrient Amount DV
Alanine 0.116 g 0%
Arginine 0.251 g 0%
Aspartic acid 0.281 g 0%
Cysteine 0.017 g 0%
Glutamic acid 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%
Methionine 0.036 g 0%
Phenylalanine 0.112 g 0%
Proline 0.096 g 0%
Serine 0.111 g 0%
Threonine 0.084 g 0%
Tryptophan 0.036 g 0%
Tyrosine 0.085 g 0%
Valine 0.126 g 0%
Minerals
Nutrient Amount DV
Calcium 101.2 mg 8%
Copper 0.24 mg 27%
Fluoride 0.28 mcg 0%
Iron 2.14 mg 12%
Magnesium 74.7 mg 18%
Manganese 0.71 mg 31%
Phosphorus 103.86 mg 8%
Potassium 752.81 mg 16%
Selenium 3.19 mcg 6%
Sodium 506.85 mg 22%
Zinc 0.59 mg 5%
Other
Nutrient Amount DV
Water 352.758 g 0%
Ash 2.886 g 0%