For the soup Peel the butternut squash, remove the seeds and cut into cubes. Peel the garlic. Wash the spring onions and chop roughly.
In our recipe for 3 people, we use a small butternut squash, or 4 cups, chopped.
Put everything together with the water, macadamia nuts, salt and curry (leave out the cress for now) in the blender and mix until it reaches a velvety consistency.
If you use a high-performance blender, you can blend for about 3-4 minutes, then the soup will be at the right temperature. Alternatively, heat the soup briefly on the stove, but the temperature should not exceed 42 °C so that the enzymes remain intact. You can also use a dehydrator to heat it up.
The original recipe uses cashews instead of macadamia nuts. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
serving Pour the soup into soup bowls and add cress as needed.
The original recipe does not specify the amount and type of sprouts.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
The healthy curry butternut squash soup with sprouts is raw and quick to prepare. It doesn't require any cooking.
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.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers around ¾ of the average daily requirement of vitamin K and manganese. Vitamin C is covered by a good 50% and folic acid by around 25%. Depending on the time of harvest, according to USDA data, the vitamin A content of butternut squash can be up to 532 µg/100 g, i.e. covering over 60% of the daily requirement for 100 grams. We were able to reduce the ratio of omega-6 to omega-3 fatty acids to 3:1 by replacing cashews with macadamia nuts. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Butternut squash: The butternut squashhas a relatively thin skin and a high proportion of tender, light orange flesh, which has a buttery, slightly nutty aroma and melts on the tongue. The butternut squash has a high content of beta-carotene, which is good for skin, hair and eyesight. Compared to other types of squash, it contains relatively high calories but hardly any fat.
Macadamia nut: The macadamia nut, originally from Australia, is one of the tastiest nuts in the world due to its fine aroma. It can be eaten raw, cooked or roasted. It has a fine, almond-like taste, but is poisonous for dogs and cats. The ratio of omega-6 to omega-3 fatty acids is 6:1. The cashew nuts used in the original recipe, on the other hand, have a very poor ratio of omega-6 to omega-3 fatty acids at 48:1.
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 sprouts, which can be harvested about a week after sowing. Garden cress is good 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 food supplement, especially in winter.
Tips
Sow garden cress yourself: Garden cress can be grown all year round. The seeds required for this can usually be purchased in garden centers and larger 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.
Alternate preparation
Instead of cress, you can also use other sprouts such as mung bean, red clover, alfalfa, etc.
