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1.2 hours
4
Adjust servings
1/4
1/4
1/2
1/4
1/2
1/4
1/2
1
1/4
1/8
1/2
1/2
1
1/2
1
1/2
1
2
1/2
1/4
1
1
2
1
2
1
2
4
1
1/2
2
2
4
2
4
2
4
8
2
1
2 1/2
2 1/2
5
2 1/2
5
2 1/2
5
10
2 1/2
1 1/4
3
3
6
3
6
3
6
12
3
1 1/2
dairy-free
(?)
Has dairy from:
creme fraiche
gluten-free
(?)
Has gluten from:
chicken stock
kid friendly
has meat
(?)
Has meat from:
chicken stock
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
creme fraiche
vegan
(?)
Not vegan due to:
creme fraiche
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
creme fraiche
This recipe has no customizations.
Nutrition to Balance
This recipe has Vitamin A (IU) as 678% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.0% of RDA
• Calories: 24.8% of RDA
• Carbs: 13.9% of RDA
• Fat (total lipid): 25.5% of RDA
• Fiber: 19.7% of RDA
• Fructose: 2.1% of RDA
• Protein: 8.1% of RDA
• Sodium: 26.6% of RDA
• Sugar: 29.6% of RDA
• Vitamin A (IU): 678% of RDA
• Vitamin B6: 27.2% of RDA
• Vitamin C: 51.3% of RDA
• Iron: 1.2% of RDA
• Magnesium: 18.8% of RDA
• Manganese: 11.3% of RDA
• Niacin: 34.8% of RDA
• Potassium: 30.4% of RDA
• Zinc: 5.4% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Add the olive oil to a large pot and turn the heat on to medium/high.
2.
Add the onions, celery, and carrots to the pan and cook for 5-8 minutes, stirring to heat evenly. Add the potato and squash and cook for 5-8 more minutes.
3.
Cover the vegetables with chicken stock. Bring this to a boil, then reduce heat to a simmer, cover the pot, and let it sit for 45 minutes. You'll know it's done when the squash is tender.
4.
Transfer to a blender or food processor in batches. It helps to leave as much broth in the original pot as possible (so the soup isn't too watery). You can always add more broth into the food-processed soup afterwards (if it's too thick).
5.
Season with salt and pepper.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
2.
Make it Soy Free!
A soy-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free chicken stock for chicken stock.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 496
Protein 9.10 g
Carbohydrates 38.2 g
Iron 0.23 mg
Fiber 5.52 g
Calcium 29.8 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
