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4.2 hours
10 servings
dairy-free
gluten-free
(?)
Has gluten from:
low-sodium chicken broth
kid friendly
has meat
(?)
Has meat from:
low-sodium chicken broth
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
low-sodium chicken broth
vegetarian
(?)
Not vegetarian due to:
low-sodium chicken broth
pescatarian
(?)
Not pescatarian due to:
low-sodium chicken broth
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 4.4% of RDA
• Carbs: 4.1% of RDA
• Fat (total lipid): 7.7% of RDA
• Fiber: 6.7% of RDA
• Fructose: 3.6% of RDA
• Protein: 2.0% of RDA
• Sodium: 2.1% of RDA
• Sugar: 13.2% of RDA
• Vitamin A (IU): 211% of RDA
• Vitamin B6: 6.2% of RDA
• Vitamin C: 16.1% of RDA
• Iron: 0.3% of RDA
• Magnesium: 6.8% of RDA
• Manganese: 5.3% of RDA
• Niacin: 8.5% of RDA
• Potassium: 8.6% of RDA
• Zinc: 1.7% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
11.2
g
Calories
88.1
 
Fiber
1.86
g
Iron
0.053
mg
Protein
2.27
g
Sodium
28.0
mg
Sugars
4.12
g
Fat (total lipid)
4.68
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
lbs
+
-
 
peeled, seeded, and cubed.
 
1
whole
+
-
 
peeled and roughly chopped or 1 leek (white part only, rinsed and roughly chopped).
 
1
whole
+
-
 
any kind you like, roughly chopped, no need to peel.
 
1
whole
+
-
 
medium (or a couple small) carrots, roughly chopped.
 
2 1/2
cups
+
-
 
can use water or vegetable stock.
 
1/2
cups
+
-
 
unsweetened.
 
1
tbsp
+
-
 
 
3/4
cups
+
-
 
thinly sliced, white part only, rinsed if necessary.
 
 
 
 
 
 
 
 
 
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PREPARATION
1.
Place the squash, onion or leek, apple, carrot, and water or stock in a slow cooker.
2.
If using water, add 1 tablespoon kosher salt. If using stock, add a pinch of salt, then adjust at the end.
3.
Cover and cook on high for 4 hours or on low for 8 hours, until the squash and carrots are cooked through.
4.
Stir in the coconut milk. Puree the soup in the slow cooker with an immersion blender until smooth (or in a stand blender in batches.).
5.
Taste and adjust seasoning accordingly.
GARNISH
6.
Heat a medium skillet over medium-low heat.
7.
Add the oil and leeks and cook, stirring occasionally, until golden and crisp, about 10 minutes. Season with salt.
8.
To serve, pour the soup into 6 serving bowls and garnish with the crispy leeks.
9.
Drizzle with more coconut milk if desired.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 88.1
Protein 2.27 g
Carbohydrates 11.2 g
Iron 0.05 mg
Fiber 1.86 g
Calcium 5.80 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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