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Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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Golden Squash Soup
This easy-to-prepare soup is a favorite among many of our readers. It's not only flavorful, but an excellent source of vitamin A. Enjoy!
Golden Squash Soup Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Chop onion and garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Peel and cut squash.
  3. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent.
  4. Add garlic and ginger, and continue to sauté for another minute. Add turmeric and curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium-low and simmer uncovered until squash is tender, about 10 minutes.
  5. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.
Serves 4

Nutritional Profile

Golden Squash Soup
1.00 serving
(196.64 grams)
Calories: 155

NutrientDRI/DV




 copper24%

 fiber21%






 iron15%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Golden Squash Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Golden Squash Soup
1.00 serving
196.64 grams
Calories: 155

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A837.14 mcg RAE9310.8excellent
vitamin C26.88 mg364.2very good
manganese0.71 mg364.1very good
copper0.22 mg242.8good
fiber5.19 g212.4good
potassium581.07 mg171.9good
magnesium64.19 mg161.9good
vitamin B60.27 mg161.8good
chromium5.54 mcg161.8good
molybdenum7.04 mcg161.8good
iron2.71 mg151.7good
phosphorus96.66 mg141.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Golden Squash Soup

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