⏱ 60 min totalVegan Butternut Squash Zuppa Toscana
Per 1 serving · 393 g · 18 ingredients
of a 2,000 cal day
- Protein8.1g15% of calories
- Carbs26g47% of calories
- Fat9.1g38% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Butternut Squash Zuppa Toscana (393 g) has 201 calories, with 8.1 g of protein, 26 g of carbohydrates and 9.1 g of fat. Most of its energy comes from carbs (47% of calories). It is high in Vitamin A (82% DV), Vitamin C (88% DV) and Vitamin K (292% DV). Keep an eye on sodium, which provides 33% of the daily value.
High in
20%+ of the daily value
- Vitamin A82%
- Vitamin C88%
- Vitamin K292%
- Riboflavin (B2)42%
- Vitamin B630%
- Folate (B9)29%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E19%
- Thiamine13%
- Niacin15%
- Pantothenic acid12%
- Calcium14%
Watch
20%+ of the daily value
- Sodium33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Cashews- 🥄³⁄₁₆ cup Water
⅓ tbsp Olive oil
³⁄₁₆ large Onion
⅔ cloves, minced Garlic
³⁄₁₆ tsp Paprika
¹⁄₁₆ tsp, leaves Thyme
¹⁄₁₆ tsp, leaves Oregano
¹⁄₁₆ cup Sun-dried tomatoes
⅔ cup, cubes Butternut squash- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅔ cup Vegetable broth
⅔ cup, chopped Kale
¹⁄₁₆ tbsp Apple cider vinegar
⁷⁄₁₆ tbsp Parsley- 🥄⅔ links Veggie sausage
- 🥄³⁄₁₆ tbsp Nutritional yeast
Directions
- 1
Blend the soaked and drained cashews with water in a blender until smooth and creamy. Set aside.
- 2
In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped veggie sausages and cook until browned on all sides, about 5 minutes. Remove and set aside.
- 3
Add the remaining olive oil to the pot, then add the onion and sauté until soft, about 8 minutes. Stir in garlic, nutritional yeast, paprika, thyme, and oregano until fragrant, about 1 minute. Add sun-dried tomatoes and stir.
- 4
Add the butternut squash, salt, and pepper. Stir, then add vegetable stock. Cover partially and bring to a boil. Reduce to a simmer and cook until squash is tender, about 15 minutes.
- 5
Add kale and simmer until soft, about 3-4 minutes. Add more stock or water if needed. Stir in the cashew cream and cooked sausage. Bring to a boil, then stir in apple cider vinegar. Adjust seasoning to taste.
- 6
Serve hot, garnished with chopped parsley and additional black pepper.
Vitamins & minerals
Amounts for 1 serving (393 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 741 μg | 82% |
| Vitamin C | 79 mg | 88% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 350 μg | 292% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 115 μg | 29% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 137 mg | 14% |
| Iron | 3 mg | 34% |
| Potassium | 776 mg | 17% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 138 mg | 20% |
| Zinc | 1 mg | 9% |
| Copper | 1 mg | 105% |
| Manganese | 1 mg | 31% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 805 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 6,778 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 1,033 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 201 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Vegan Butternut Squash Zuppa Toscana?
One serving of Vegan Butternut Squash Zuppa Toscana (1 serving) has 201 calories, which works out to 51 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Vegan Butternut Squash Zuppa Toscana high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Butternut Squash Zuppa Toscana keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Butternut Squash Zuppa Toscana?
751 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Butternut Squash Zuppa Toscana?
5.8 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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