Your Recipe

Butternut and Bean Soup

Ingredient Amount Calories
Beans white,raw 425.243g 1416kcal
Pecans 27.6g 190kcal
Garlic 12g 18kcal
Olive oil 42g 371kcal
Curry powder 2g 7kcal
Parsley fresh 7.69g 3kcal
Sage ground 4.29g 14kcal
Squash, winter, butternut, raw 820g 369kcal
Onions, yellow, raw 125g 48kcal
Soup, chicken broth, low sodium, canned 960g 154kcal

Recipe Instructions:

INGREDIENTS
4
cups peeled butternut squash cubes
3
tablespoons olive oil
1
small yellow onion, thinly sliced
4
cloves garlic, thinly sliced
Salt
Pepper
4
cups low-sodium vegetable (or chicken) stock
1
can (15-oz) white beans, rinsed and drained
1
tablespoon fresh sage, chopped
1
teaspoon curry powder

cup nutritional yeast flakes
2
tablespoons fresh parsley, chopped
24
pecan halves, chopped
DIRECTIONS
In a medium pot over medium heat, heat oil. Add onion and cook, stirring, until slightly soft, about 2 minutes. Add garlic, season with salt and pepper, and cook just until fragrant, about 30 seconds more. Add squash, stock, beans, sage, and curry powder. Season with more salt and pepper. Increase heat to high and bring to a boil, then reduce to heat to low, cover, and simmer 40 minutes, until squash is very tender.
Transfer to a blender. Add nutritional yeast and puree.
Garnish with parsley and chopped pecans.
Let leftovers cool completely before storing in an airtight container in the fridge.

Nutrition Facts
Portion Size 809 g | ml
Amount Per Portion 863
3610
kcal
kilojoules
% Daily Value *
Total Fat 24g 31%
Saturated Fat 3.6g 18%
Sodium 133mg 6%
Total Carbohydrate 129g 47%
Dietary Fiber 30g 106%
Sugar 9.9g
Protein 44g 88%
Vitamin D 0mcg 0%
Calcium 535mg 41%
Iron 19mg 103%
Potassium 3949mg 84%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 1469.426 mcg 163%
Thiamin [B1] 0.976 mg 81%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 8.616 mg 54%
Pantothenic acid [B5] 2.252 mg 45%
Vitamin B6 1.014 mg 60%
Cobalamin [B12] 0.32 mcg 0%
Floate [B9] 634.113 mcg 0%
Vitamin C 66.043 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 6.676 mg 45%
Vitamin K 86.984 mcg 72%
Betaine 0.27 mg 0%
Choline 109.833 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 128.9 g 47%
Sugars 9.9 g 20%
Dietary fiber 29.8 g 106%
Carbohydrate 88.6 g 0%
Net carbs 119g
Aminoacids
Nutrient Amount DV
Alanine 1.553 g 0%
Arginine 2.345 g 0%
Aspartic acid 4.421 g 0%
Cysteine 0.378 g 0%
Glutamic acid 5.748 g 0%
Glycine 1.453 g 0%
Histidine 1.005 g 0%
Isoleucine 1.615 g 0%
Leucine 2.878 g 0%
Lysine 2.42 g 0%
Methionine 0.553 g 0%
Phenylalanine 1.951 g 0%
Proline 1.553 g 0%
Serine 1.966 g 0%
Threonine 1.515 g 0%
Tryptophan 0.444 g 0%
Tyrosine 1.053 g 0%
Valine 1.909 g 0%
Minerals
Nutrient Amount DV
Calcium 534.93 mg 41%
Copper 1.9 mg 211%
Fluoride 0.92 mcg 0%
Iron 18.51 mg 103%
Magnesium 390.44 mg 93%
Manganese 3.74 mg 163%
Phosphorus 663.87 mg 53%
Potassium 3948.74 mg 84%
Selenium 20.75 mcg 38%
Sodium 132.93 mg 6%
Zinc 6.6 mg 60%
Other
Nutrient Amount DV
Water 602.036 g 0%
Ash 9.365 g 0%