• Squash, orange, and fennel soup
  • Squash, Orange, and Fennel Soup

    Squash, orange, and fennel soup
    Preparation 10 min
    Cooking 30 min
    Refrigeration 0 min
    Freezing 0 min
    6 servings
    Piece of cake (easy)
    Dietary restrictions
    Categories

    Squash, Orange, and Fennel Soup

    Comforting Soup with A Touch of Orange

    Whether to warm you up after shovelling snow on a particularly cold day or to add a portion of vegetables to your meal, a squash, orange, and fennel soup is always delicious! At BPT, we love to add a sweet touch to our soup recipes. Why not incorporate pear, apple, juice, or maple syrup? It’s a real treat for you tastebuds! Try this recipe with orange, squash, and fennel.

    Butternut squash

    Butternut squash is an autumn vegetable that can easily be kept in the refrigerator during winter. Do not hesitate to make provisions for the cold season. After all, vegetables are usually more expensive at that time of the year. This way, you can cook a butternut squash soup anytime!

    SIMPLY DELICIOUS: For another tasty option, try this acorn squash and sweet potato soup.

    Bon
    à savoir

    How to reduce the salt content of a soup?

    An easy tip to reduce your salt consumption is to choose a sodium-reduced vegetable broth. In this recipe, using a sodium-reduced broth brings down the 755 mg of sodium contained in the original version to 195 mg. This is a great option considering the maximal daily sodium intake recommended by Health Canada is 2300 mg.

Nutritional Information

Per serving

  • Calories
    142 Kcal
    -
    Calories are units of energy. They represent a measurable quantity of energy brought by a food. Your energetic needs depend on your age, height, weight, gender and how active you are. The average need ranges around 2000 calories/day. A higher or inferior intake might affect your weight.
  • Lipids
    6 g
    9 % DV
    Lipids (fats) are essential to your body. They are an important source of energy. However, an excessive consumption is associated with weight gain and higher risks of chronic diseases such as diabetes and cardiovascular problems. Unsaturated fats are preferable to saturated or trans fats.
  • Saturated fats
    3.5 g
    18 % DV
    Saturated fats, commonly known as “bad fats”, are mostly found in processed foods and in some products of animal origin. If consumed in excess, they can have adverse effects on cardiovascular health, including increases in LDL-cholesterol levels. Try to eat better lipids such as those found in fish, nuts, oilseeds, and oils!
  • Cholesterol
    15 mg
    5 % DV
    Your body mainly uses cholesterol to produce hormones. It is only found in foods of animal origin such as meat, poultry, fish, and dairy products. However, dietary cholesterol has little to no influence on your cholesterol level compared to saturated and trans fats.
  • Sodium
    119 mg
    5 % DV
    In small quantities, sodium is an essential nutrient for your body. However, you probably eat too much of it without even being aware, and this overconsumption can have adverse effects on your health. Indeed, excess sodium targets organs and can lead to hypertension.
  • Carbohydrates
    22 g
    7 % DV
    Carbohydrates are a good source of energy. They are your brain’s main source of fuel for all functions. The carbohydrate group is divided into simple and complex sugars, fibers, and starches. Carbohydrates are mostly found in fruits, dairy products, baked goods, pastries, sweets, cereals, and legumes. It is recommended to not eat high quantities of added sugars. Limit your intake to 50 g/day.
  • Fibers
    3 g
    12 % DV
    Fibers have many health benefits. They are divided into two types: soluble and insoluble fibers. Soluble fibers can reduce your cholesterol level and help regulate glycemia (blood sugar levels). As for insoluble fibers, they increase stool bulk and regulate bowel function. Since they slow down the digestion process, they promote satiety, which contributes to appetite and weight control. You should consume at least 30 g everyday.
  • Proteins
    4 g
    -
    Protein has different roles in your body. They are essential to muscle, blood, and even skin development! In fact, protein build most of your bodily structures. They also provide all the amino acids your body needs to make neurotransmitters, new molecules, enzymes, and even certain hormones!
Hubert Cormier, Ph.D. in nutrition

Recipe developed with passion and good humor by:

Se démarquant par son authenticité et son dynamisme, Hubert Cormier, Ph.D. en nutrition, vulgarise la science de la nutrition et développe de savoureuses recettes. À travers ses nombreux projets entrepreneuriaux, Hubert adore voyager, la bonne bouffe, le bon vin et fréquenter de bonnes adresses gourmandes.

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