Squash Soup with Ginger




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Ingredients

4 Servings
Squash 500 g
Potato 240 g (1 large size)
Onion 240 g (1 large size)
Carrot 200 g (2 medium size)
Celery stalk 250 g (2-3 stalks)
Ground ginger 5 g (1 tsp.)
Water 1 liter
Milk 200 ml (1 cup)
Egg yolk 17 g (1 egg)
Flour 24 g (3 Tbsp.)
Olive oil 30 g (3 Tbsp.)
Red pepper flakes
Black pepper

Recipe:


Grate or dice the squash, carrot, potato, and ginger. Dice the onion and celery stalks the same size. Saute all the ingredients in olive oil for two minutes. Then add water and cook until the vegetables are soft. Whisk the egg, flour, and milk in a separate bowl. Add this mix to the pot and boil for five minutes. Add salt, black pepper, and red pepper flakes and remove from the stove. Blend in a food processor or strain to a creamy consistency.

Energy and Nutrition Facts:

Nutrition Facts 1 Servings
(%) Daily Value
Woman (age 25 - 50)Men (age 25 - 50)
Energy 243.8 kcal 13 13
Carbohydrate 27.8 g 10 10
Protein 7.5 g 13 13
Fat 11.3 g 17 17
Fiber 8.8 g 29 29
Vitamin A 1325 mcg 100 100
Vitamin E (equivalent) 3.1 mg 26 22
Vitamin B2 0.3 mg 24 20
Total Folic Acid 90.6 mcg 23 23
Vitamin C 37.4 mg 37 37
Sodium 96.9 mg 5 5
Calcium 167.5 mg 17 17
Iron 2.4 mg 16 24
Zinc 1.3 mg 18 13


Squash Soup with Ginger:



1 portion squash soup with ginger can provide daily requirement of vitamin A.
Posa-rich squash soup with ginger contributes to about one-third of your daily pulp needs.
1 portion cauliflower pizza can contribute half of daily vitamin C requirement.



References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012




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Food Composition of Menu of the Day

Energy and Nutrients 1 Serving
Energy 530,6 kcal
Carbohydrate 35,8 g
Protein 22,7 g
Fat 32,8 g
Fiber 10,3 g
Vitamin A 1472,8 mcg
Vitamin E 6,4 mg
Total Folic Acid 122,6 mcg
Vitamin B12 3,2 mcg
Vitamin C 53,9 mg
Sodium 681,9 mg
Potassium 1595,1 mg
Calcium 202,2 mg
Vitamin B2 0,5 mg
Iron 4,6 mg
Zinc 4,1 mg
Magnesium 73,9 mg
Cholesterol 114,9 mg
Omega-3 0,5 g
Vitamin K 352,8 mcg
Vitamin B6 0,8 mg

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1 portion squash soup with ginger can provide daily requirement of vitamin A.
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1 portion cauliflower pizza can contribute half of daily vitamin C requirement.
Click for details

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