This smooth and comforting soup is a classic home-cooked meal made by roasting winter squash until tender. It is a popular choice for light lunches or warming dinners, particularly during the cooler autumn and winter months.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 large Butternut squash (1.1 kg)
- 3 tbsp Olive oil (41 g)
- 1 medium Onion (150 g)
- 2 cloves Garlic (10 g)
- 4 cups Vegetable stock (946 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 2.25 kg
- Weight lost in cooking: 1.05 kg (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Preheat your oven to 200°C (400°F).
- Peel the butternut squash, remove the seeds, and chop the flesh into 1-inch cubes.
- Place the squash cubes on a baking sheet, drizzle with 1 tablespoon of olive oil, and roast for 30 to 40 minutes until tender and slightly browned at the edges.
- While the squash roasts, heat the remaining 2 tablespoons of oil in a large pot over medium heat.
- Add the finely diced onion to the pot and sauté for about 5 minutes until soft and translucent.
- Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Transfer the roasted squash into the pot with the onions and garlic.
- Pour in the vegetable stock and bring the mixture to a gentle simmer over medium-high heat.
- Reduce the heat to low and let it cook for 10 minutes to allow the flavors to combine.
- Use an immersion blender to process the soup directly in the pot until completely smooth and creamy.
- Season with salt and black pepper to taste, and serve hot, perhaps with a drizzle of fresh olive oil on top.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 244 kcal | 81.5 kcal |
| Protein | 3.8 g | 1.27 g |
| Water | 247 mL | 82.2 mL |
| Sodium | 841 mg | 280 mg |
| Total Carbohydrates | 38.9 g | 13 g |
| Total Fat | 10.8 g | 3.59 g |
| Sugar | 8.6 g | 2.87 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 2.52 mg | 0.84 mg |
| Calcium | 162 mg | 53.9 mg |
| Magnesium | 107 mg | 35.8 mg |
| Potassium | 1,187 mg | 396 mg |
| Iodine | 1.18 mcg | 0.39 mcg |
| Phosphorus | 129 mg | 43 mg |
| Zinc | 0.94 mg | 0.31 mg |
| Chloride | 355 mg | 118 mg |
| Selenium | 3.1 mcg | 1.03 mcg |
| Copper | 0.4 mg | 0.13 mg |
| Fluoride | 0.048 mg | 0.016 mg |
| Manganese | 0.76 mg | 0.25 mg |
| Molybdenum | 1.18 mcg | 0.39 mcg |
| Chromium | 1.23 mcg | 0.41 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.41 g | 0.47 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.5 g | 2.5 g |
| Omega-3 Fatty Acids | 0.095 g | 0.032 g |
| Polyunsaturated Fat | 1.16 g | 0.39 g |
| Omega-6 Fatty Acids | 1.07 g | 0.36 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.04 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.47 g | 2.49 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 6.43 g | 2.14 g |
| Soluble Fiber | 2.56 g | 0.85 g |
| Insoluble Fiber | 4.65 g | 1.55 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 62.5 mg | 20.8 mg |
| Folate (B9) | 83.4 mcg | 27.8 mcg |
| Niacin (B3) | 3.06 mg | 1.02 mg |
| Vitamin A | 1,468 mcg RAE | 489 mcg RAE |
| Thiamin (B1) | 0.29 mg | 0.098 mg |
| Vitamin B6 | 0.67 mg | 0.22 mg |
| Riboflavin (B2) | 0.12 mg | 0.038 mg |
| Pantothenic Acid (B5) | 1.28 mg | 0.43 mg |
| Vitamin E | 5.14 mg | 1.71 mg |
| Vitamin K | 10.5 mcg | 3.51 mcg |
| Biotin (B7) | 0.6 mcg | 0.2 mcg |
| Beta-Carotene | 11,827 mcg | 3,942 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 44.9 mg | 15 mg |
| Leucine | 274 mg | 91.3 mg |
| Lysine | 211 mg | 70.5 mg |
| Polyphenols | 245 mg | 81.6 mg |
| Methionine | 56.3 mg | 18.8 mg |
| Oxalates | 43.1 mg | 14.4 mg |
| Threonine | 166 mg | 55.5 mg |
| Tryptophan | 44.8 mg | 14.9 mg |
| Valine | 219 mg | 72.9 mg |
| Flavonoids | 99.4 mg | 33.1 mg |
| Histidine | 192 mg | 63.8 mg |
| Lutein / Zeaxanthin | 5.91 mg | 1.97 mg |
| Lycopene | 0.12 mg | 0.039 mg |
| Phenylalanine | 195 mg | 65 mg |
| Purines | 69.3 mg | 23.1 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 187 mg | 62.2 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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