Your Recipe

Butternut Squash and Apple Soup

Ingredient Amount Calories
Apple 300g 156kcal
Onions 170g 68kcal
Butter without salt 14g 100kcal
Salt, table 2.8g 0kcal
Olive oil 27.4g 242kcal
Squash, winter, butternut, raw 196g 88kcal
Vegetable broth 901.32g 45kcal
White pepper, ground 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.

Nutrition Facts
Portion Size 403 g | ml
Amount Per Portion 175
734
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 3.9g 20%
Sodium 943mg 41%
Total Carbohydrate 22g 8%
Dietary Fiber 3.5g 13%
Sugar 12g
Protein 3.5g 7%
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 0.7mg 4%
Potassium 359mg 8%
* 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 313.91 mcg 35%
Thiamin [B1] 0.133 mg 11%
Riboflavin [B2] 0.092 mg 7%
Niacin [B3] 0.955 mg 6%
Pantothenic acid [B5] 0.433 mg 9%
Vitamin B6 0.173 mg 10%
Cobalamin [B12] 0.006 mcg 0%
Floate [B9] 23.674 mcg 0%
Vitamin C 17.817 mg 20%
Vitamin D 0 mcg 0%
Vitamin E 1.917 mg 13%
Vitamin K 8.305 mcg 7%
Betaine 0.124 mg 0%
Choline 6.497 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 22.2 g 8%
Sugars 11.9 g 24%
Dietary fiber 3.5 g 13%
Carbohydrate 14.3 g 0%
Net carbs 10.3g
Aminoacids
Nutrient Amount DV
Alanine 0.039 g 0%
Arginine 0.077 g 0%
Aspartic acid 0.146 g 0%
Cysteine 0.003 g 0%
Glutamic acid 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%
Methionine 0.008 g 0%
Phenylalanine 0.036 g 0%
Proline 0.03 g 0%
Serine 0.037 g 0%
Threonine 0.029 g 0%
Tryptophan 0.014 g 0%
Tyrosine 0.025 g 0%
Valine 0.041 g 0%
Minerals
Nutrient Amount DV
Calcium 46.01 mg 4%
Copper 0.1 mg 11%
Fluoride 3.05 mcg 0%
Iron 0.72 mg 4%
Magnesium 27.12 mg 6%
Manganese 0.2 mg 9%
Phosphorus 44.6 mg 4%
Potassium 358.66 mg 8%
Selenium 0.5 mcg 1%
Sodium 943.22 mg 41%
Zinc 0.25 mg 2%
Other
Nutrient Amount DV
Water 365.785 g 0%
Ash 2.987 g 0%