Thai Curried Butternut Squash Soup⏱ 45 min total

Thai Curried Butternut Squash Soup

Per 1 serving · 376 g · 14 ingredients

Calories
223
11%
of a 2,000 cal day
  • Protein
    4.4g
    7% of calories
  • Carbs
    30g
    49% of calories
  • Fat
    12g
    43% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Thai Curried Butternut Squash Soup (376 g) has 223 calories, with 4.4 g of protein, 30 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (49% of calories). It is high in Vitamin A (90% DV), Vitamin C (42% DV) and Vitamin B6 (26% DV). Keep an eye on sodium and saturated fat, which provide 31% and 34% of the daily value.

Per 100 g
59cal
very low energy density
Protein per 100 cal
2g
Net carbs
24g
carbs minus fiber
Fiber
5.2g
7.6 g sugar

High in

20%+ of the daily value

  • Vitamin A90%
  • Vitamin C42%
  • Vitamin B626%
  • Iron31%
  • Copper21%
  • Manganese28%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin E19%
  • Thiamine13%
  • Niacin13%
  • Folate (B9)12%
  • Pantothenic acid14%

Watch

20%+ of the daily value

  • Sodium31%
  • Saturated fat34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Heat oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add squash, onion, garlic, curry paste, coriander, cumin, salt, and red pepper flakes to skillet. Stir to combine.

  2. 2

    Cook, stirring occasionally, until onion is translucent, about 8 to10 minutes. Add broth. Bring the mixture to a boil, then reduce heat and simmer until squash is soft, about 15 to 20 minutes.

  3. 3

    While the soup is cooking, toast the coconut flakes in a medium skillet over medium-low heat, stirring frequently, until fragrant and golden on the edges. Keep an eye on them so they don’t burn. Transfer coconut flakes to a bowl to cool.

  4. 4

    Once the squash mixture is done cooking, taste and add a little more Thai red curry paste if it’s not quite flavorful enough for you. Remove the soup from heat and let it cool slightly. Working in batches, transfer the contents pan to a blender (do not fill your blender past the maximum fill line!). Securely fasten the lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches.

  5. 5

    Stir the lime juice into the blended soup. Taste and season with additional salt if necessary. Ladle soup into individual bowls. Use a spoon to drizzle coconut milk over each bowl, then lightly swirl the spoon through the topmost layer for a pretty design. Top the soup with toasted coconut flakes and a sprinkle of chopped fresh cilantro.

Vitamins & minerals

Amounts for 1 serving (376 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A809 μg
90%
Vitamin C38 mg
42%
Vitamin D0 μg
0%
Vitamin E3 mg
19%
Vitamin K6 μg
5%
Thiamine0.2 mg
13%
Riboflavin (B2)0 mg
3%
Niacin2 mg
13%
Vitamin B60.3 mg
26%
Folate (B9)49 μg
12%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline5 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium104 mg
10%
Iron2 mg
31%
Potassium745 mg
16%
Magnesium77 mg
18%
Phosphorus97 mg
14%
Zinc1 mg
6%
Copper0.2 mg
21%
Manganese1 mg
28%
Selenium3 μg
5%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,265 μg—
Arginine0.2 g—
Aspartic acid0.2 g—
Beta carotene6,434 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid0.5 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats4 g—
Phenylalanine0.1 g—
Polyunsaturated fats1 g—
Proline0 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose4 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 223 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 42min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Thai Curried Butternut Squash Soup?

One serving of Thai Curried Butternut Squash Soup (1 serving) has 223 calories, which works out to 59 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Thai Curried Butternut Squash Soup high in protein?

Not especially. It has 4.4 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Thai Curried Butternut Squash Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Thai Curried Butternut Squash Soup?

705 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Thai Curried Butternut Squash Soup?

7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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