Difference between revisions of "Butternut squash soup"

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(Created page with "Difficulty: 1/5 Time: 1 hour Servings: 4 Ingredients: *1 butternut squash *Water *Rosemary sprig (optional) *Black pepper *Salt to taste Instructions: *Pre-heat oven to...")
 
 
(3 intermediate revisions by the same user not shown)
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[[File:Butternut squash soup.jpeg|thumb]]
 +
 
Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 1 hour
+
Preparation and cooking time: 1 hour
  
 
Servings: 4
 
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         (''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:
 
Ingredients:
  
−
*1 butternut squash
+
*1 (1 kg) butternut squash
 
*Water
 
*Water
−
*Rosemary sprig (optional)
+
*1 (1 tsp) rosemary sprig
 +
*2 tbsp butternut squash seeds (seeds from 1 butternut squash) (optional)
 
*Black pepper
 
*Black pepper
 
*Salt to taste
 
*Salt to taste
Line 16: Line 150:
  
 
*Pre-heat oven to 200°C.
 
*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.
+
*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).
+
*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.  Cover with just enough water that the squash is submerged.  Sprinkle salt and black pepper.
+
*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).
+
*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, turn off the heat and blend using an immersion blender until perfectly smooth.  Adjust salt and pepper to taste.
+
*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:
 
Serving:
  
 
Pour some soup in a bowl.  Top with the crispy squash skins, and sprinkle the squash seeds around the bowl.
 
Pour some soup in a bowl.  Top with the crispy squash skins, and sprinkle the squash seeds around the bowl.

Latest revision as of 18:05, 16 January 2021

Butternut squash soup.jpeg

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

Nutrition facts per serving
CALORIES PER SERVING (kcal): 101         (calories in whole recipe: 404)
Proteins 4% 2.3g Protein: lysine 4% 0.1g
Protein: methionine 3% 0.0g
Protein: isoleucine 5% 0.1g
Carbohydrates 20% 26.3g Fibers 21% 8.1g
Net carbs n/a 18.2g
Sugars n/a 4.9g
Fats 0% 0.3g Omega-3 3% 0.1g
Omega-6 0% 0.0g
Saturated fats n/a 0.1g
Vitamin B1 15% 0.2mg Vitamin B2 3% 0.0mg
Vitamin B3 15% 2.4mg Vitamin B5 18% 0.9mg
Vitamin B6 23% 0.3mg Folate 12% 48.1μg
Vitamin A 155% 1395.3μg Vitamin C 42% 37.9mg
Vitamin E 21% 3.3mg Vitamin K 2% 2.5μg
Vitamin B12 / / Vitamin D / /
Calcium 10% 104.3mg Copper 18% 0.2mg
Iron 19% 1.5mg Magnesium 18% 73.0mg
Manganese 18% 0.4mg Phosphorus 9% 67.9mg
Potassium 15% 713.8mg Selenium 2% 1.3μg
Zinc 3% 0.3mg 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.

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