View source for Butternut squash soup

[[File:Butternut squash soup.jpeg|thumb]]

Difficulty: 1/5

Preparation and cooking time: 1 hour

Servings: 4

Cost per serving: $0.65 (total cost: $2.60)

Cost per 2000 kcal: $12.87

{| class="wikitable sortable mw-collapsible"
|-
| colspan="3"|'''''Nutrition facts per serving'''''
|- 
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 101 &nbsp; &nbsp; &nbsp; &nbsp; (''calories in whole recipe: 404'')'''
|- 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
| rowspan="3" style="background-color:#FFCEB5;"|'''''4%''''' 
| rowspan="3" style="background-color:#FFCEB5;"|'''''2.3g'''''
| style="background-color:#FFCEB5;"|Protein: lysine
| style="background-color:#FFCEB5;"|4% 
| style="background-color:#FFCEB5;"|0.1g
|-
| style="background-color:#FFCEB5;"|Protein: methionine
| style="background-color:#FFCEB5;"|3% 
| style="background-color:#FFCEB5;"|0.0g
|- 
| style="background-color:#FFCEB5;"|Protein: isoleucine
| style="background-color:#FFCEB5;"|5% 
| style="background-color:#FFCEB5;"|0.1g
|-
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
| rowspan="3" style="background-color:#B5E6FF;"|'''''20%''''' 
| rowspan="3" style="background-color:#B5E6FF;"|'''''26.3g'''''
| style="background-color:#B5E6FF;"|Fibers 
| style="background-color:#B5E6FF;"|21% 
| style="background-color:#B5E6FF;"|8.1g
|-
| style="background-color:#B5E6FF;"|Net carbs
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|18.2g
|-
| style="background-color:#B5E6FF;"|Sugars
| style="background-color:#B5E6FF;"|n/a
| style="background-color:#B5E6FF;"|4.9g
|-
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
| rowspan="3" style="background-color:#EDCBFF;"|'''''0%''''' 
| rowspan="3" style="background-color:#EDCBFF;"|'''''0.3g'''''
| style="background-color:#EDCBFF;"|Omega-3
| style="background-color:#EDCBFF;"|3% 
| style="background-color:#EDCBFF;"|0.1g
|- 
| style="background-color:#EDCBFF;"|Omega-6
| style="background-color:#EDCBFF;"|0% 
| style="background-color:#EDCBFF;"|0.0g
|- 
| style="background-color:#EDCBFF;"|Saturated fats
| style="background-color:#EDCBFF;"|n/a 
| style="background-color:#EDCBFF;"|0.1g
|- 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
| style="background-color:#FEE1C3; width:55px;"|15% 
| style="background-color:#FEE1C3; width:55px;"|0.2mg
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
| style="background-color:#FEE1C3; width:55px;"|3%
| style="background-color:#FEE1C3; width:55px;"|0.0mg
|-
| style="background-color:#FEE1C3;"|Vitamin B3
| style="background-color:#FEE1C3;"|15%
| style="background-color:#FEE1C3;"|2.4mg
| style="background-color:#FEE1C3;"|Vitamin B5
| style="background-color:#FEE1C3;"|18%
| style="background-color:#FEE1C3;"|0.9mg
|-
| style="background-color:#FEE1C3;"|Vitamin B6
| style="background-color:#FEE1C3;"|23%
| style="background-color:#FEE1C3;"|0.3mg
| style="background-color:#FEE1C3;"|Folate
| style="background-color:#FEE1C3;"|12%
| style="background-color:#FEE1C3;"|48.1μg
|- 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
| style="background-color:#FEE1C3;"|155%
| style="background-color:#FEE1C3;"|1395.3μg
| style="background-color:#FEE1C3;"|Vitamin C
| style="background-color:#FEE1C3;"|42%
| style="background-color:#FEE1C3;"|37.9mg
|-
| style="background-color:#FEE1C3;"|Vitamin E
| style="background-color:#FEE1C3;"|21% 
| style="background-color:#FEE1C3;"|3.3mg
| style="background-color:#FEE1C3;"|Vitamin K
| style="background-color:#FEE1C3;"|2%
| style="background-color:#FEE1C3;"|2.5μg
|-
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
| style="background-color:#FEE1C3;"|/
| style="background-color:#FEE1C3;"|/
|- 
| style="background-color:#B5FFBB;"|Calcium
| style="background-color:#B5FFBB;"|10% 
| style="background-color:#B5FFBB;"|104.3mg
| style="background-color:#B5FFBB;"|Copper
| style="background-color:#B5FFBB;"|18% 
| style="background-color:#B5FFBB;"|0.2mg
|-
| style="background-color:#B5FFBB;"|Iron
| style="background-color:#B5FFBB;"|19% 
| style="background-color:#B5FFBB;"|1.5mg
| style="background-color:#B5FFBB;"|Magnesium
| style="background-color:#B5FFBB;"|18% 
| style="background-color:#B5FFBB;"|73.0mg
|-
| style="background-color:#B5FFBB;"|Manganese
| style="background-color:#B5FFBB;"|18% 
| style="background-color:#B5FFBB;"|0.4mg
| style="background-color:#B5FFBB;"|Phosphorus
| style="background-color:#B5FFBB;"|9% 
| style="background-color:#B5FFBB;"|67.9mg
|- 
| style="background-color:#B5FFBB;"|Potassium
| style="background-color:#B5FFBB;"|15% 
| style="background-color:#B5FFBB;"|713.8mg
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
| style="background-color:#B5FFBB;"|2% 
| style="background-color:#B5FFBB;"|1.3μg
|-
| style="background-color:#B5FFBB;"|Zinc
| style="background-color:#B5FFBB;"|3% 
| style="background-color:#B5FFBB;"|0.3mg
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
|}

Ingredients:

*1 (1 kg) butternut squash
*Water
*1 (1 tsp) rosemary sprig
*2 tbsp butternut squash seeds (seeds from 1 butternut squash) (optional)
*Black pepper
*Salt to taste

Instructions:

*Pre-heat oven to 200°C.
*Cut the squash in four.  Scoop out the seeds and put them in a small bowl.  Wash them out with water, pat them dry with a towel, and place on a baking tray lined with parchment paper or a silicone mat - this is optional, if you want seeds added to the soup.
*Carefully cut the skin off the squash as thinly as possible into long strips (a sharp knife will make this step very easy).  Trim the strips into thinner ones, similar to the size of a French fry.  Place on the same baking tray as the seeds.  Bake in the oven until the skins and seeds are crispy (about 40 minutes).
*Roughly chop the peeled and seeded squash and put into a pot with the rosemary.  Cover with just enough water that the squash is submerged.  Sprinkle salt and black pepper.
*Bring the squash to a boil and reduce the heat to let simmer until the squash is soft (about 30 to 40 minutes, depending on the size of the squash pieces).
*Once the squash is soft, remove the rosemary, turn off the heat and blend using an immersion blender until perfectly smooth.  Adjust salt and pepper to taste.

Serving:

Pour some soup in a bowl.  Top with the crispy squash skins, and sprinkle the squash seeds around the bowl.