⏱ 45 min totalThai Curried Butternut Squash Soup
Per 1 serving · 376 g · 14 ingredients
of a 2,000 cal day
- Protein4.4g7% of calories
- Carbs30g49% of calories
- Fat12g43% of calories
- ✓ 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.
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.
⅓ tbsp Olive oil
1 ¹⁄₁₆ cup, cubes Butternut squash
⅛ cup, chopped Onion
⅔ clove Garlic
½ tbsp Curry paste
⅓ tsp Coriander seed
³⁄₁₆ tsp, ground Cumin seed- 🥄³⁄₁₆ dash Salt
- 🥄³⁄₁₆ tsp Crushed red pepper flakes
⅔ cup Vegetable broth
⅛ cup Coconut meat
³⁄₁₆ tbsp Lime juice
¹⁄₁₆ cup Coconut milk
½ tbsp Cilantro
Directions
- 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
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
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
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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 809 μg | 90% |
| Vitamin C | 38 mg | 42% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 2 mg | 31% |
| Potassium | 745 mg | 16% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 97 mg | 14% |
| Zinc | 1 mg | 6% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 28% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,265 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 6,434 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 0.5 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming 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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