Kabocha Squash Soup With Cilantro Chutney

12 55 321
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Kabocha Squash Soup With Cilantro Chutney
Health Highlights

Ingredients


2 bunch Green onion (dark and light green segments separated and chopped)
3 tbsp Coconut oil
1 2/3 kg Kabocha squash (peeled; halved; seeds and strings discarded; then chopped in 1/2 slices)
5 cup Water, filtered (low-FODMAP vegetable broth)
1 tbsp Orange peel (zest) (or 4 2-inch strips)
1/2 cup Orange juice (freshly squeezed)
2 tsp Apple cider vinegar
1 pinch Salt and pepper (Sea; freshly ground; to taste)
1/4 cup Sliced almonds
1/4 cup Coconut flakes (dried unsweetened)
2 medium pepper(s) Jalapeno pepper (seeds removed)
2 cup Cilantro (coriander) (loosely packed)

Instructions


Soup Directions

  • Heat coconut oil over medium heat in a soup pot.
  • Add chopped light green onion segments and sauté until soft then discard.
  • Add chopped dark green onion segments and sauté until soft.
  • Add chopped squash and ½ cup water.  Cook covered for 20 – 25 minutes, until squash is tender.
  • Add water, orange zest, orange juice and simmer uncovered for 15 minutes.
  • Use an immersion blender or regular blender to puree to smooth consistency.
  • Add apple cider vinegar, season with salt & pepper to taste
  • Top with Cilantro Chutney

 

Cilantro Chutney Directions

  • In a small food processor or blender, add almonds, coconut, jalapeno, a pinch of salt and 1/3 cup water.  Process until mixture is finely chopped.
  • Add cilantro and process until mixture is finely chopped. 

Nutrition Facts

Per Portion

Calories 321
Calories from fat 135
Calories from saturated fat 91
Total Fat 14.9 g
Saturated Fat 10.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.4 g
Cholesterol 0
Sodium 60 mg
Potassium 1673 mg
Total Carbohydrate 45 g
Dietary Fiber 8.6 g
Sugars 14.6 g
Protein 6.2 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 0.1
Vegetables 8.3

Energy sources


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