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Butternut Squash and Tahini Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.32

$1.32 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan soup
spoonacular Score:87%

Spoonacular Score: 87%

 

Need a gluten free, dairy free, lacto ovo vegetarian, and vegan soup? Butternut Squash and Tahini Soup could be an awesome recipe to try. This recipe serves 6 and costs $1.32 per serving. One portion of this dish contains around 10g of protein, 6g of fat, and a total of 254 calories. Head to the store and pick up olive oil, onion, sweet potatoes, and a few other things to make it today. 1 person has made this recipe and would make it again. It is brought to you by Foodista. It can be enjoyed any time, but it is especially good for Autumn. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Overall, this recipe earns a tremendous spoonacular score of 86%. If you like this recipe, take a look at these similar recipes: Butternut Squash and Tahini Spread, Roasted Butternut Squash with Pomegranate and Tahini, and Butternut Squash Falafel with Maple Tahini Sauce.

Ingredients

Servings:
2 Tbsps
2 Tbsps olive oil
olive oil
some
some onion
onion
some
some red pepper flakes
red pepper flakes
2 lb
2 lb butternut squash
butternut squash
1
1  sweet potatoes
sweet potatoes
1 cup
1 cup red lentils
red lentils
5 cups
5 cups stock
stock
2 Tbsps
2 Tbsps curry paste
curry paste
2 Tbsps olive oil
2 Tbsps
olive oil
some onion
some
onion
some red pepper flakes
some
red pepper flakes
2 lb butternut squash
2 lb
butternut squash
1  sweet potatoes
1
sweet potatoes
1 cup red lentils
1 cup
red lentils
5 cups stock
5 cups
stock
2 Tbsps curry paste
2 Tbsps
curry paste

Equipment

food processor
food processor
blender
blender
frying pan
frying pan
food processor
food processor
blender
blender
frying pan
frying pan


Instructions

Heat the oil and add the onion and pepper flakes. Cook over medium heat for 2-3 minutes or until the onion is soft. Reduce the heat to low add the squash and potato (if using), cover and cook for 5-7 minutes stirring from time to time. Add the stock and lentils and simmer until the soup is cooked. Leave it to cool for a little bit and puree it in a food processor or blender. Return to pan, add the Tahiti paste heating gently. Serve hot.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.28
Ingredient
2 tablespoons olive oil
some onion
some red pepper flakes
2 pounds butternut squash
1 sweet potatoes
1 cup red lentils
5 cups stock
2 tablespoons curry paste
Price
$0.33
$0.12
$0.10
$2.00
$0.43
$0.51
$3.78
$0.39
$7.66

Tips

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

Disclaimer

Nutritional Information

Quickview
253 Calories
9g Protein
5g Total Fat
44g Carbs
60% Health Score
Limit These
Calories
253
13%

Fat
5g
9%

  Saturated Fat
0.89g
6%

Carbohydrates
44g
15%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
809mg
35%

Get Enough Of These
Protein
9g
20%

Vitamin A
20461IU
409%

Fiber
13g
53%

Folate
188µg
47%

Vitamin C
34mg
42%

Manganese
0.78mg
39%

Vitamin B1
0.44mg
29%

Potassium
911mg
26%

Magnesium
94mg
24%

Vitamin B6
0.46mg
23%

Vitamin E
3mg
21%

Iron
3mg
20%

Phosphorus
199mg
20%

Copper
0.3mg
15%

Vitamin B5
1mg
14%

Vitamin B3
2mg
14%

Zinc
1mg
12%

Calcium
106mg
11%

Vitamin B2
0.11mg
7%

Vitamin K
6µg
6%

Selenium
3µg
5%

covered percent of daily need

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