Your Recipe

Golden Vegetable Soup

Ingredient Amount Calories
Cauliflower 214g 54kcal
Ginger root 6g 5kcal
Turmeric ground 1.5g 5kcal
Fennel seed 1.5g 5kcal
Coconut milk 305g 702kcal
Squash, winter, butternut, frozen, unprepared 1133.98g 646kcal
Vegetable broth 960g 48kcal
Sea salt 3g 0kcal
Cumin, ground 3.2g 12kcal
Onions, yellow, raw 143g 54kcal
Peppers, serrano, raw 6g 2kcal
Coriander ground 0.6g 2kcal
Lime juice 7.665g 2kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
1 medium butternut squash, peeled and cut into 1-inch pieces (about 6 cups)
1 small serrano pepper, seeded and chopped
1 tablespoon minced fresh ginger
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon ground turmeric
¾ teaspoon toasted fennel seeds, divided
2 cups cauliflower florets
4 cups reduced-sodium vegetable broth
1 ¼ cups well-shaken light coconut milk, divided
1 ½ teaspoons lime juice
½ teaspoon salt

DirectionsInstructions Checklist
Step 1
Heat oil in a large Dutch oven or heavy stockpot over medium heat. Add onion and squash; cook, stirring often, until the onion is translucent, about 7 minutes. Add serrano and ginger; cook, stirring often, until fragrant, about 1 minute.

Step 2
Reduce heat to medium-low and add coriander, cumin, turmeric and 1/4 teaspoon fennel seeds. Cook, stirring constantly, until fragrant, about 1 minute. Stir in cauliflower and broth. Bring to a boil over medium-high heat; reduce heat to medium-low, and simmer, stirring occasionally, until the squash is fork-tender, 25 to 30 minutes.

Step 3
Working in 2 batches, transfer the squash mixture to a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. (Use caution when pureeing hot liquids.) Return the mixture to the pot.

Step 4
Stir 1 cup coconut milk into the soup. Bring to a gentle simmer over medium-low heat. Stir in lime juice and salt. Remove from heat.

Step 5
Divide the soup among 4 bowls. Top each with 1 tablespoon coconut milk and a pinch of fennel seeds.

Nutrition Facts
Portion Size 696 g | ml
Amount Per Portion 384
1607
kcal
kilojoules
% Daily Value *
Total Fat 19g 24%
Saturated Fat 16g 81%
Sodium 1041mg 45%
Total Carbohydrate 55g 20%
Dietary Fiber 7.8g 28%
Sugar 13g
Protein 8.9g 18%
Vitamin D 0mcg 0%
Calcium 133mg 10%
Iron 5.1mg 28%
Potassium 1116mg 24%
* 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 710.47 mcg 79%
Thiamin [B1] 0.366 mg 30%
Riboflavin [B2] 0.259 mg 20%
Niacin [B3] 3.317 mg 21%
Pantothenic acid [B5] 1.277 mg 26%
Vitamin B6 0.44 mg 26%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 111.59 mcg 0%
Vitamin C 50.888 mg 57%
Vitamin D 0 mcg 0%
Vitamin E 5.464 mg 36%
Vitamin K 14.301 mcg 12%
Betaine 0.04 mg 0%
Choline 8.247 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 54.6 g 20%
Sugars 13.1 g 26%
Dietary fiber 7.8 g 28%
Carbohydrate 3.6 g 0%
Net carbs 41.6g
Aminoacids
Nutrient Amount DV
Alanine 0.366 g 0%
Arginine 0.616 g 0%
Aspartic acid 0.82 g 0%
Cysteine 0.089 g 0%
Glutamic acid 1.429 g 0%
Glycine 0.311 g 0%
Histidine 0.166 g 0%
Isoleucine 0.307 g 0%
Leucine 0.478 g 0%
Lysine 0.383 g 0%
Methionine 0.108 g 0%
Phenylalanine 0.324 g 0%
Proline 0.295 g 0%
Serine 0.337 g 0%
Threonine 0.258 g 0%
Tryptophan 0.104 g 0%
Tyrosine 0.252 g 0%
Valine 0.396 g 0%
Minerals
Nutrient Amount DV
Calcium 133.12 mg 10%
Copper 0.43 mg 48%
Fluoride 0.54 mcg 0%
Iron 5.07 mg 28%
Magnesium 88.89 mg 21%
Manganese 1.69 mg 73%
Phosphorus 190.45 mg 15%
Potassium 1116.29 mg 24%
Selenium 7.16 mcg 13%
Sodium 1040.88 mg 45%
Zinc 1.37 mg 12%
Other
Nutrient Amount DV
Water 606.534 g 0%
Ash 6.452 g 0%