Velvety Patty Pan Squash and Sweet Corn Cream Soup
Velvety Patty Pan Squash and Sweet Corn Cream Soup blends tender squash and juicy corn with navy beans for a naturally creamy texture and gentle body. Warm Madras curry, white pepper, and a hint of cayenne add layered warmth without overpowering the vegetables. Serve this cozy, dairy-free bowl for a light dinner or as an elegant starter at late-summer gatherings.
- Prep20 mins
- Cook2 hrs 5 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Velvety Patty Pan Squash and Sweet Corn Cream Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 6 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 36
- Heart Health
- 75
- Metabolic
- 37
- Digestive
- 30
- Inflammatory
- 44
- Performance
- 49
- General Wellness
- 1
Put the dried navy beans in a large container, cover with several inches of cool water, and let soak for 8 hours to overnight. Drain.
- 2
Heat 2 to 3 tablespoons of water in a pot over medium-high heat. Add the onion and cook until translucent, about 5 minutes. Add the garlic and more water if needed; sauté for 2 minutes. Add the vegetable broth, pre-soaked beans, curry powder, lemon balm, white pepper, and cayenne; bring to a boil.
- 3
Lower the heat to medium-low and simmer until the beans are almost tender, about 1 hour.
- 4
Add the squash to the simmering beans and return to a very slow boil. Simmer until the squash and beans are tender, about 30 minutes more.
- 5
Let cool slightly; use an immersion blender or transfer to a blender and blend until the soup is smooth and creamy.
- 6
Add the corn to the pot and adjust the seasoning as needed. Bring to a slow boil, then reduce to a simmer. Continue simmering until the corn is tender, about 10 minutes.
- Calories 125.69 kcal Moderate 6%
- Protein 6.5 g Moderate 13%
- Carbohydrate 21.16 g 8%
- Total Fat 2.2 g Low Source 3%
- Saturated Fat 0.61 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.44 mg Low Source 1%
- Sodium 653.17 mg High 28%
- Dietary Fiber 5.21 g Moderate 19%
- Total Sugars 5.69 g --
- Added Sugars 0.88 g Low Source 2%
- Calcium 53.99 mg Low Source 4%
- Iron 1.29 mg Low Source 7%
- Potassium 446.08 mg Low Source 9%
- Vitamin A 202.8 mcg Good Source 23%
- Vitamin C 10.93 mg Moderate 12%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Velvety Patty Pan Squash and Sweet Corn Cream Soup is made with 8 ingredients and serves 8. It takes about 2 hrs 25 mins and is rated medium. Key ingredients include Cayenne Pepper, Garlic, Madras Curry Powder, and Navy Beans. Each serving provides about 125.69 kcal.
Recipe Questions
- What is Velvety Patty Pan Squash and Sweet Corn Cream Soup made of?
- The main ingredients are Cayenne Pepper, Garlic, Madras Curry Powder, Navy Beans, Squash. The full list of 8 is above.
- How long does it take to make Velvety Patty Pan Squash and Sweet Corn Cream Soup?
- About 2 hrs 25 mins in total: 20 mins to prepare and 2 hrs 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 125.69 kcal. The full nutrition breakdown is above.
- Is Velvety Patty Pan Squash and Sweet Corn Cream Soup easy to make?
- This recipe is rated medium, with 8 ingredients and 6 steps.
- Is Velvety Patty Pan Squash and Sweet Corn Cream Soup healthy?
- Velvety Patty Pan Squash and Sweet Corn Cream Soup has an easyChef Pro health score of 50/100. Per serving, it provides 125.69 calories and 6.5 g of protein, or 13% of the Daily Value. It is a good source of vitamin A. Worth noting per serving: sodium at 653.17 mg (28% of the Daily Value). It contains Milk, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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