Butternut Squash Soup with South African Notes
Butternut Squash Soup with South African Notes blends the natural sweetness of squash with gentle heat from jalapeño and mellow elephant garlic for a cozy, layered flavor. A hint of lemon lifts the richness, while a swirl of cream adds a velvety finish. Serve it as a comforting starter for dinner or a warming lunch on cool days.
- Prep20 mins
- Cook1 hr 10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Butternut Squash Soup with South African Notes, 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
- 30 / 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.
- 57
- Heart Health
- 71
- Metabolic
- 54
- Digestive
- 27
- Inflammatory
- 32
- Performance
- 59
- General Wellness
- 1
Melt the butter in a saucepan over medium heat. Add the onions, jalapeno, and elephant garlic, and cook until the onions are soft and translucent, about 5 minutes. Stir in the chicken stock and lemon juice until combined. Add the butternut squash and water; bring to a boil.
- 2
Reduce the heat and simmer until the squash is tender and the soup is thick, about 1 hour. Puree with an immersion blender until smooth.
- 3
Ladle the hot soup into bowls and swirl the cream in the center of each bowl just before serving.
- Calories 229.49 kcal Moderate 11%
- Protein 4.31 g Low Source 9%
- Carbohydrate 39.65 g 14%
- Total Fat 7.48 g Moderate 10%
- Saturated Fat 4.41 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 20.18 mg Moderate 7%
- Sodium 179.78 mg Moderate 8%
- Dietary Fiber 7.62 g Good Source 27%
- Total Sugars 7.62 g --
- Added Sugars 1.68 g Low Source 3%
- Calcium 148.86 mg Moderate 11%
- Iron 2.11 mg Moderate 12%
- Potassium 1104.85 mg Good Source 24%
- Vitamin A 1408.94 mcg Good Source 157%
- Vitamin C 64.53 mg Good Source 72%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Butternut Squash Soup with South African Notes is made with 9 ingredients and serves 6. It takes about 1 hr 30 mins and is rated easy. Key ingredients include Butter, Butternut Squash, Chicken Stock, and Diced Yellow Onion. Each serving provides about 229.49 kcal, and is a good source of fiber.
Recipe Questions
- What is Butternut Squash Soup with South African Notes made of?
- The main ingredients are Butter, Butternut Squash, Chicken Stock, Diced Yellow Onion, Elephant Garlic. The full list of 9 is above.
- How long does it take to make Butternut Squash Soup with South African Notes?
- About 1 hr 30 mins in total: 20 mins to prepare and 1 hr 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 229.49 kcal. The full nutrition breakdown is above.
- Is Butternut Squash Soup with South African Notes easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Butternut Squash Soup with South African Notes healthy?
- Butternut Squash Soup with South African Notes has an easyChef Pro health score of 59/100. Per serving, it provides 229.49 calories and 4.31 g of protein, or 9% of the Daily Value. It is a good source of dietary fiber, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 179.78 mg (8% of the Daily Value) and saturated fat at 4.41 g (22% of the Daily Value). It contains Milk, 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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