Butternut Squash & Red Pepper Soup
adapted from Crepes of Wrath
1 serving of butternut squash & red pepper soup (adapted from Crepes of Wrath) contains 237 Calories. The macronutrient breakdown is 38% carbs, 52% fat, and 9% protein. This is a good source of fiber (25% of your Daily Value), potassium (14% of your Daily Value), and vitamin a (51% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 20 minutes
- Cook Time
- 50 minutes
Ingredients
Crushed red pepper flakes
¼ tsp or 0.08g
Directions
- Preheat your oven to 400 degrees F and line a baking sheet with parchment or foil. Peel and cube your butternut squash, then roughly chop your bell peppers and onion. Add your whole cloves of unpeeled garlic. Drizzle everything with ¼ cup of olive oil, then sprinkle with your salt, paprika, red pepper flakes and ground black pepper. Use your hands to toss everything well. Place in the oven and bake for 30-40 minutes or so, until the squash is tender.
- Remove your vegetables from the oven and pick out the garlic cloves. Squeeze the garlic out of its peels and add it to the vegetable mix. Puree the vegetables in batches until smooth, then add to a large stock pot (or, alternatively, add the vegetables directly to your stock pot and use an immersion blender to puree them). Add in a cup of water at a time, stirring after each addition, until the soup is the consistency that you prefer.
- Heat the soup over medium until warmed through. Taste and adjust seasonings as needed. If you want to toast your pecans, place them in a dry skillet and cook over medium heat, tossing occasionally, until lightly golden and aromatic. Divide your soup among your bowls and sprinkle with a bit of the toasted pecans and some chives, if you like. This soup will keep well in an airtight container in the refrigerator for up to 5 days, or frozen for up to 5 months.
- RECIPE & PHOTO FROM CREPES OF WRATH. http://www.thecrepesofwrath.com/2015/01/13/butternut-squash-bell-pepper-soup/#more-9180
Nutrition Facts
For 1 serving of butternut squash & red pepper soup (404g)
Nutrient | Value | %DV |
---|---|---|
Calories | 237 | |
Fats | 15g | 19% |
Saturated fats | 2g | 8% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 1259mg | 55% |
Carbs | 25g | 9% |
Net carbs | 18g | |
Fiber | 7g | 25% |
Sugar | 5g | |
Protein | 6g | |
Calcium | 111mg | 11% |
Iron | 2mg | 31% |
Potassium | 656mg | 14% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 596μg | |
Beta carotene | 3883μg | |
Caffeine | 0mg | |
Choline | 5mg | 1% |
Copper | 0.4mg | 40% |
Fluoride | 4μg | |
Folate (B9) | 50μg | 12% |
Lycopene | 3μg | |
Magnesium | 71mg | 17% |
Manganese | 2mg | 98% |
Niacin | 2mg | 11% |
Pantothenic acid | 1mg | 14% |
Phosphorus | 100mg | 14% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 6% |
Selenium | 2μg | 3% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 9190IU | |
Vitamin A | 460μg | 51% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.3mg | 25% |
Vitamin C | 75mg | 83% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 19% |
Vitamin K | 33μg | 28% |
Zinc | 1mg | 10% |
Sugars | ||
Sugar | 5g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 2g | 8% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.2g | |
Arginine | 0.2g | |
Aspartic acid | 0.5g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.1g | |
Histidine | 0g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.1g | |
Methionine | 0g | |
Phenylalanine | 0.2g | |
Proline | 0.2g | |
Serine | 0.2g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.2g |