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Coconut Curry-Butternut Squash Soup
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4.2 hours
4
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 114% (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: 0.6% of RDA
• Calories: 23.8% of RDA
• Carbs: 8.5% of RDA
• Fat (total lipid): 51.5% of RDA
• Fiber: 23.4% of RDA
• Fructose: 4.1% of RDA
• Protein: 6.9% of RDA
• Sodium: 114% of RDA
• Sugar: 40.0% of RDA
• Vitamin A (IU): 230% of RDA
• Vitamin B6: 16.1% of RDA
• Vitamin C: 28.9% of RDA
• Iron: 0.3% of RDA
• Magnesium: 19.5% of RDA
• Manganese: 129% of RDA
• Niacin: 18.0% of RDA
• Potassium: 23.5% of RDA
• Zinc: 7.6% 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.
 
MACROS
Carbohydrate
23.5
g
Calories
476
 
Fiber
6.56
g
Iron
0.057
mg
Protein
7.77
g
Sodium
1544
mg
Sugars
12.5
g
Fat (total lipid)
31.5
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
1
lb
+
-
 
peeled and cut into 1 inch cubes.
 
1
head
+
-
 
cut into 1 inch pieces.
 
1
whole
+
-
 
sliced.
 
1
tbsp
+
-
 
 
1/2
cups
+
-
 
make sure to get one that has no added sugar.
 
4
cups
+
-
 
 
1
can
+
-
 
13.5 ounces.
 
1
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/4
cups
+
-
 
chopped.
 
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PREPARATION
1.
Peel and cube the butternut squash. Cut the cauliflower into 1 inch pieces and slice the onion.
2.
In a slow cooker, combine coconut oil, butternut squash, cauliflower, onion, curry powder, apple juice, vegetable broth, coconut milk, salt, and white pepper. Set on high for 4 hours.
3.
Once done, you can serve the soup as is or puree it to your desired consistency.
4.
Garnish with chopped cilantro.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 476
Protein 7.77 g
Carbohydrates 23.5 g
Iron 0.06 mg
Fiber 6.56 g
Calcium 6.17 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.
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