curried butternut squash soup with sprouts

The curry butternut squash soup with sprouts is quick to prepare and doesn't require cooking, but because of the cashews it is not strictly raw food.

Portions: The original recipe does not specify portions. We have designed the recipe as a main course for 3 people. It can also be served as a starter or side dish.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than the average daily requirement of vitamin A and over ¾ of that of vitamin K. Copper and vitamin C are covered by over 50%. The ratio of omega-6 to omega-3 fatty acids, at 26:1, significantly exceeds the recommended maximum ratio of 5:1. By clicking on the link above the recipe picture, or under "Alternative preparation", you will be taken to a health-optimized subsidiary recipe.

Butternut squash: The butternut squash has a comparatively thin skin and a high proportion of tender, light orange flesh, which has a buttery, slightly nutty aroma. The pumpkin has a high content of beta-carotene, which is good for skin, hair and eyesight. 100g of butternut squash covers around 80% of the daily requirement of beta-carotene.

Cashew kernels (or cashew nuts): Cashew kernels, also called cashew nuts or simply cashews, are a good source of minerals such as magnesium and iron. They have a mild and slightly sweet taste. Cashew kernels are inedible raw because they contain the toxic oil cardol. Cashew nuts sold in stores are therefore either pre-treated with steam or roasted to deactivate the cardol. They are therefore not raw in the true sense of the word. If it says "raw cashew kernels" on the package, this usually only indicates that the toxic cardol was deactivated using steam rather than a roasting process. We can only assume that the food is raw if the process is explained in detail and checked. We have therefore declared this recipe as cooked food.

Garden cress: Garden cress belongs to the cruciferous family. Its characteristic, sharp taste, somewhat reminiscent of mustard, is due to benzyl isothiocyanate. In cooking, the main plant used is the cress seedlings, which can be harvested about a week after sowing. Garden cress is ideal for cold spreads and salads, or for soups, as is the case in this recipe. Because garden cress contains a lot of vitamin C, iron, calcium, folic acid and vitamin B, it is a good nutritional supplement, especially in winter.

Sow garden cress yourself: Garden cress can be grown all year round. The seeds required for this can be purchased in garden centers and large supermarkets. Then simply sow the cress seeds in soil or even just on damp cotton wool and place them on the windowsill. It likes it warm and needs a lot of water.

Health: For health reasons, we have created an alternative recipe with variations in the ingredients. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors .