Your Recipe

Roasted Butternut Squash Soup

Składnik Ilość Kalorie
Szalotki, surowe 84.5g 61kcal
Masło bez soli 28.4g 204kcal
Syropy klonowe 6.6g 17kcal
Czosnek 16g 24kcal
Sół kuchenna 5.69g 0kcal
Oliwa z oliwek 14g 124kcal
Gałka muszkatołowa mielona 1.18g 6kcal
Squash, winter, butternut, raw 205g 92kcal
Vegetable broth 980g 49kcal

Recipe Instructions:

INGREDIENTS
1 large butternut squash (about 3 pounds), halved vertically* and seeds removed
1 tablespoon olive oil, plus more for drizzling
1/2 cup chopped shallot (about 1 large shallot bulb)
1 teaspoon salt
4 garlic cloves, pressed or minced
1 teaspoon maple syrup
1/8 teaspoon ground nutmeg
Freshly ground black pepper, to taste
3 to 4 cups (24 to 32 ounces) vegetable broth
1 to 2 tablespoons butter, to taste

INSTRUCTIONS
Preheat the oven to 425 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Place the butternut squash on the pan and drizzle each half with just enough olive oil to lightly coat the squash on the inside (about 1/2 teaspoon each). Rub the oil over the inside of the squash and sprinkle it with salt and pepper.
Turn the squash face down and roast until it is tender and completely cooked through, about 40 to 50 minutes (don’t worry if the skin or flesh browns—that’s good for flavor). Set the squash aside until it’s cool enough to handle, about 10 minutes.
Meanwhile, in a large soup pot, warm 1 tablespoon olive oil over medium heat until shimmering (if your blender has a soup preset, use a medium skillet to minimize dishes.) Add the chopped shallot and 1 teaspoon salt. Cook, stirring often, until the shallot has softened and is starting to turn golden on the edges, about 3 to 4 minutes. Add the garlic and cook until fragrant, about 1 minute, stirring frequently. Transfer the contents to your stand blender (see notes on how to use an immersion blender instead).
Use a large spoon to scoop the butternut squash flesh into your blender. Discard the tough skin. Add the maple syrup, nutmeg and a few twists of freshly ground black pepper to the blender. Pour in 3 cups vegetable broth, being careful not to fill the container past the maximum fill line (you can work in batches if necessary, and stir in any remaining broth later).
Securely fasten the lid. Blend on high (or select the soup preset, if available), being careful to avoid hot steam escaping from the lid. Stop once your soup is ultra creamy and warmed through.
If you would like to thin out your soup a bit more, stir in the remaining cup of broth. Add 1 to 2 tablespoons butter or olive oil, to taste, and blend well. Taste and stir in more salt and pepper, if necessary.
If your soup is piping hot from the blending process, you can pour it into serving bowls. If not, pour it back into your soup pot and warm the soup over medium heat, stirring often, until it’s nice and steamy. I like to top individual bowls with some extra black pepper.

dane odżywcze
Wielkość porcji 335 g | ml
Ilość na porcję 144
603
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 9.6g 12%
Tłuszcz nasycony 6.4g 32%
Sód 1283mg 56%
Węglowodany ogółem 14g 5%
Błonnik 1.8g 7%
Cukier 5.2g
Białko 5.5g 11%
Witamina D 0mcg 0%
Wapń 51mg 4%
Żelazo 0.9mg 5%
Potas 320mg 7%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 350.629 mcg 39%
Tiamina [B1] 0.131 mg 11%
Ryboflawina [B2] 0.096 mg 7%
Niacyna [B3] 0.963 mg 6%
Kwas pantotenowy [B5] 0.446 mg 9%
Witamina B6 0.219 mg 13%
Kobalamina [B12] 0.012 mcg 0%
Kwas foliowy [B9] 21.577 mcg 0%
Witamina C 14.689 mg 16%
Witamina D 0 mcg 0%
Witamina E 1.418 mg 9%
Witamina K 5.12 mcg 4%
Betaina 0.004 mg 0%
Cholina 5.448 mg 1%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 14.4 g 5%
Sugars 5.2 g 10%
Błonnik 1.8 g 7%
Carbohydrate 6.1 g 0%
Węglowodany netto 9.2g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.053 g 0%
Arginina 0.094 g 0%
kwas asparaginowy 0.128 g 0%
Cysteina 0.003 g 0%
Kwas glutaminowy 0.244 g 0%
Glicyna 0.054 g 0%
Histydyna 0.025 g 0%
Izoleucyna 0.055 g 0%
Leucyna 0.079 g 0%
Lizyna 0.061 g 0%
Metionina 0.016 g 0%
Alanina 0.047 g 0%
Prolina 0.063 g 0%
Seryna 0.055 g 0%
Treonina 0.045 g 0%
Tryptofan 0.017 g 0%
Tyrozyna 0.039 g 0%
Walina 0.061 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 51.31 mg 4%
Miedź 0.1 mg 11%
Fluor 0.23 mcg 0%
Żelazo 0.86 mg 5%
Magnez 26.35 mg 6%
Mangan 0.31 mg 13%
Fosfor 45.42 mg 4%
Potas 319.93 mg 7%
Selen 1.16 mcg 2%
Sód 1282.89 mg 56%
Cynk 0.31 mg 3%
inne
składnik odżywczy Ilość DV
Woda 305.286 g 0%
Popiół 3.819 g 0%