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Can I Eat Black Seeds Raw?

Is It OK To Eat Raw Black Seeds?

Yes, it is safe to consume raw black seeds.

In fact, many people prefer to eat them raw because cooking can destroy certain nutrients present in these seeds.

can i eat black seeds raw

How much raw black seed should I take daily?

The recommended daily intake of black seed is around 1-2 teaspoons per day.

is important not to exceed this amount as high doses may lead to adverse effects.

Do black seeds need to be cooked?

No, black seeds do not necessarily need to be cooked.

However, they can be added as a seasoning or spice in various cooked dishes including curries, soups, and stews.

What are the benefits of raw black seeds?

Raw Black seeds are packed with antioxidants, anti-inflammatory compounds, and essential fatty acids.

They have numerous health benefits including:

  • Reducing inflammation
  • Lowering blood pressure
  • Improving gut health
  • Aiding in weight loss
  • Battling infections and viruses

How much black seed is safe?

The safe amount of black seed depends on factors such as age, weight, and medical conditions.

It is best to consult your doctor before adding this supplement to your diet.

What is the best way to consume black seed?

The best way to consume Black seed would be either adding it as a seasoning or spice in various cooked dishes or drinking a mixture of honey and the ground up seeds with warm water.

How much black seed is too much?

Taking more than two teaspoons per day can cause unwanted side effects such as upset stomachs and headaches.

Therefore excessive use should be avoided.

Which seeds can be eaten raw?

In addition to Black Seeds other types of edible seeds that can typically be eaten raw include pumpkinseeds, chia seeds, sunflower seeds and sesame seeds amongst others.

Who should not take black seed?

Pregnant women should avoid consuming high doses of Blackseed due to its potential effect on smooth muscle contractions which may affect pregnancy outcomes.

Moreover diabetics patients taking blood sugar lowering medication should consult their medical practitioners before incorporating it into their diets as well.

How do you use raw black seeds?

You could try mixing them into foods like smoothies or yogurt mixtures.

Or even add them into some baked goods for an added nutty crunch.

In most circumstances though consuming them post crushing them into a powdered form enhances their effectiveness if consumed through one’s diet.

Colse proximity with hot foods such curries, stewes or teas also provides added benefits.

What is the side effect of Black Seed?

  • Allergic reactions including runny nose, hives, rashes etc..
  • Nausea or stomach pain when taken by mouth.
  • Skin irritation when used topically.

What happens to your body when you take Black Seed ?

  • Inflammation reduced
  • Blood sugar reduction
  • Battling infections

How Much Raw Black Seed Should I Take Daily?

Eating raw black seeds in small quantities can be safe for most people.

However, it’s recommended that you consume black seeds in moderation and gradually increase the intake as per your body’s tolerance level.

The amount of black seed to be consumed daily may depend on various factors, such as age, gender, medical history, and overall health condition.

Recommended Daily Dosage

As per a few studies conducted on black seeds, it’s suggested that taking 1-2 teaspoons (around 5-10 grams) of whole or ground black seeds daily is considered safe for most healthy adults.

However, people with certain medical conditions may need to adjust the dosage as per their healthcare provider’s advice.

Possible Side Effects of Overconsumption

While consuming an adequate amount of black seed has several potential benefits, overconsumption or taking more than the recommended amount can cause some adverse effects like:

  • Nausea and vomiting
  • Dizziness
  • Allergic reaction like rashes or itching
  • Increase in liver enzymes (rarely)

Factors influencing Daily Dosage

The amount of black seed to be consumed daily may vary based on several underlying factors like:

  • Age: Children should not consume black seed exceed beyond half teaspoon, whereas adults can have up to two teaspoons a day.
  • Health Conditions: People with certain medical conditions such as diabetes, high blood pressure or liver problems must seek their healthcare providers’ advice before including them in their diet.
  • Pregnancy and breastfeeding: It is advised to avoid consuming raw black seed during pregnancy and breastfeeding due to insufficient evidence regarding its safety.

If you’re new to consuming raw black seeds or have any concerns about the quantity recommended for you at any time, it’s always better to discuss with a qualified health professional for tailored advice on daily dosage.

The Best Way To Consume Black Seed

Mixing crushed whole seeds with other beverages or food seems more convenient for most people since whole seeds are challenging to chew.

For those who prefer taking it raw, you can put the desired quantity into your mouth and wash them down with water.

It has a nutty taste similar to sesame seeds but sharper.

Better Safe Than Sorry: When Not To Consume Black Seeds

  • Couples Trying To Conceive: Black cumin inhibits implantation; hence its use should be avoided by couples trying fertility treatments until they consult their doctor.
  • Scheduled Surgeries: Since it might affect blood sugar levels & slow down blood clotting mechanisms; it is better not to use two weeks before surgeries.
  • Pregnant & Breastfeeding Women: There isn’t sufficient research available concerning its safety during this phase hence better avoided.

In summary, consuming raw black seeds in moderation has many amazing health benefits backed by scientific research.

Starting with small doses and gradually increasing intake is advisable.

While incorporating them into your diet can be extremely beneficial for overall health functioning.

Ensure you check with your doctor if you suffer from specific health issues.

Do Black Seeds Need to be Cooked?

Black seeds are often used in cooking and baking, but many people wonder if they need to be cooked before consuming them for health benefits.

Raw vs. Cooked Black Seeds

Raw black seeds can be consumed as they are, without any cooking or processing required.

However, some people prefer to roast or toast them before eating as it can enhance their flavor.

Cooked black seeds can also provide health benefits, but the cooking process may reduce the amount of certain nutrients found in raw black seeds.

The Benefits of Raw Black Seeds

Raw black seeds contain many nutrients and bioactive compounds such as thymoquinone and alpha-hederin that have been shown to have anti-inflammatory, antioxidant, anticancer, and immune-modulating properties.

Eating raw black seeds has been linked to improved cardiovascular health, lower cholesterol levels, better blood sugar control, enhanced liver function, reduced cancer risk, and improved respiratory function.

The Best Way to Consume Black Seed

There is no one best way to consume black seed.

It depends on personal preference and the desired outcome.

Some people prefer to eat raw or toasted black seeds as a snack or add them to smoothies or salads for extra nutrition.

Others take black seed oil supplements or use it topically for skin and hair care.

How Much Black Seed is Safe?

The recommended dosage of black seed varies depending on the form (whole seed, oil or powder), age group and medical condition of an individual.

Generally speaking, one teaspoon (5 mL) of black seed oil per day is considered safe for adults over 18 years old.

However, individuals should always consult with a healthcare provider before starting any new supplement regimen.


In conclusion, while it’s not necessary to cook raw black seeds before consuming them for health benefits, roasting or toasting them can enhance their flavor.

Eating raw black seeds has been linked to numerous health benefits thanks to their high nutrient content and bioactive compounds such as thymoquinone and alpha-hederin.

When consuming black seed supplements or increasing intake through diet directly from whole seeds or oils one should always ensure that standardized reliable doses are being used based on clinical research.

It’s essential that individuals speak with a healthcare provider before starting any new supplement regimen especially if pregnant, breastfeeding medical conditions like diabetes, hypertension, etc…

What Are The Benefits Of Raw Black Seeds?

Black seeds, also known as Nigella Sativa, have been used for centuries for their medicinal properties.

Some of the benefits of consuming raw black seeds include:

1. Improves Digestive Health

The high fiber content in black seeds can help regulate bowel movements and relieve constipation.

They can also help soothe stomach discomfort and reduce inflammation in the digestive tract.

2. Boosts Immune System

The antioxidants and anti-inflammatory properties found in black seeds can help improve immune function by fighting off harmful bacteria and viruses.

Consuming raw black seeds regularly may reduce the risk of infections and illnesses.

3. Promotes Healthy Skin

The oil extracted from black seeds has been found to have moisturizing and anti-aging properties that can help improve the appearance of skin.

It may also aid in treating eczema, psoriasis, and other skin conditions.

4. Reduces Inflammation

Inflammation is linked to several chronic diseases such as arthritis, diabetes, and cancer.

The anti-inflammatory properties of raw black seeds may help reduce inflammation and lower the risk of these diseases.

5. Lowers Cholesterol Levels

Eating a diet high in fiber can help lower cholesterol levels in the blood, reducing the risk of heart disease.

Raw black seeds are an excellent source of fiber and can contribute to a healthy heart.

In conclusion, consuming raw black seeds offers several health benefits due to their nutritional properties that promote overall well-being.

can i eat black seeds raw

How Much Black Seed Is Safe?

Black seeds have been used for centuries in traditional medicine and as a spice in various cuisines.

While there is no standard dosage for consuming black seeds, studies have found that it is safe for most people when consumed in moderation.

Recommended daily intake

The recommended daily intake of black seeds varies depending on the individual’s age, health status, and intended use.

However, studies have suggested that taking 1-2 teaspoons of black seed oil or raw black seeds per day can provide many health benefits, without causing any side effects.

Possible overdose

Although black seeds are generally safe to consume in moderation, taking an excessive amount of these seeds can lead to adverse effects.

Overdosing on black seeds can cause digestive issues such as diarrhea, abdominal pain, and bloating.

It may also lower blood sugar levels and interfere with medication management for diabetes.


If you are pregnant or nursing, consult with your healthcare provider before adding black seed to your diet.

Similarly, people with bleeding disorders or undergoing surgery should avoid consuming large amounts of black seeds because it may increase the risk of bleeding.

It is always best to start with small amounts of raw or ground black seeds and gradually increase the dosage over time to ensure you do not experience any adverse reactions.

In conclusion, consuming moderate amounts of raw black seeds is safe for most people.

However, if you have any concerns about adding this spice to your daily routine or experience undesirable symptoms while consuming it, stop use immediately and consult your healthcare provider.

What Is The Best Way To Consume Black Seed?

1. Raw

Eating raw black seeds is safe and highly beneficial.

You can take a small quantity of black seeds daily to boost your immune system, improve digestion, and enhance liver function.

Raw black seeds can be added to bread or sprinkled on salads for a nutty flavor.

2. Ground into Powder

Grinding black seeds into powder form makes it easier for the body to absorb all the nutrients it provides quickly.

You can add ground black seed powder to breakfast cereal or smoothies.

3. Infused in Oil

Black seed oil possesses several medicinal properties when infused with oil; its potency gives better results.

The oil can be used topically, ingested, or used for cooking.

4. Capsules or Soft Gels

Black seed capsules or soft gels are readily available on the market for those who do not like the taste or texture of raw black seeds.

Ensure you purchase from reputable manufacturers and follow recommended dosages.

Overall, the method of consuming raw black seeds solely depends on individual preferences and health needs.

It’s always recommended that you start with small quantities and observe your body’s reaction before increasing your intake gradually.

How Much Black Seed Is Too Much?

Although black seed has numerous health benefits, taking too much of it can have adverse effects on the body.

It is therefore essential to know the recommended daily intake and the amount that surpasses it.

Recommended Daily Intake

The recommended daily intake of black seeds varies depending on age, gender, overall health, and underlying medical conditions.

Generally, a maximum of two tablespoons a day is safe for adults.

However, it’s best to start with half a teaspoon or less and gradually increase the dosage while observing how your body reacts to it.


There is no conclusive evidence on the toxicity of black seeds when consumed in high amounts.

However, studies have shown that an overdose of thymoquinone (an active compound found in black seeds) can lead to liver and kidney damage, among other complications.


Sensitivity to certain foods and substances varies from one individual to another.

Some people may be allergic or sensitive to black seed’s components; hence it’s crucial to consult with a healthcare provider before starting any form of supplementation.

Interactions with Medications

If you are under any medications or supplements, consult with your doctor before incorporating black seed into your diet.

Some drugs may interact adversely with black seed; hence it’s vital to get expert advice from your healthcare provider.

In conclusion, consuming the recommended daily dose of black seeds doesn’t lead to adverse effects on the body.

However, exceeding this limit can cause severe health problems such as liver and kidney damage.

Always consult with your healthcare provider before adding new supplements into your diet.

Which Seeds Can Be Eaten Raw?

When it comes to healthy snacks or additions to your meals, seeds can be a great choice.

However, not all seeds are safe to consume in their raw form.

Here are some commonly consumed seeds that can be safely eaten raw:

Chia Seeds

Chia seeds are a popular superfood due to their high fiber and omega-3 fatty acid content.

You can sprinkle them on salads, cereal, or even make chia pudding with them.

Pumpkin Seeds

Pumpkin seeds are an excellent source of protein, iron, and magnesium.

They can be eaten as a snack or added to salads for some extra crunch.

Sesame Seeds

Sesame seeds are rich in healthy fats and important minerals like calcium and iron.

They can be used as a topping for sushi rolls or sprinkled on top of stir-fries.

Flax Seeds

Flaxseeds are another popular superfood due to their high fiber and omega-3 fatty acid content.

You can add them to smoothies for some extra nutrition or sprinkle them on top of yogurt.

It’s important to note that while these seeds can be safely eaten raw, they should also be consumed in moderation as they do contain calories and possible allergens.

In conclusion, if you’re looking for a healthy snack or meal addition, consider incorporating one of these raw seeds into your diet.

However, always make sure to follow proper portion control and any specific dietary restrictions you may have.

Who Should Not Take Black Seed?

While black seed has numerous health benefits, it may not be suitable for everyone.

Here are some people who should avoid taking black seed:

Pregnant women

Pregnant women should avoid consuming black seeds as it may cause uterine contractions which can increase the risk of premature labour.

Breastfeeding women

Breastfeeding women should also avoid taking black seed as there isn’t enough research to prove its safety during lactation.

People on medication

If you’re on medication, particularly blood-thinners or drugs to lower blood sugar levels, talk to your doctor before consuming black seeds.

It might interact and impact the effectiveness of your medication.

Allergic reactions

Black seeds might trigger an allergic reaction in certain individuals.

If you experience symptoms like rash, itching, swelling of the face or throat, or difficulty breathing after consuming black seeds, discontinue use immediately and seek medical attention.

Children below 2 years old

It is not advisable for children below two years old to consume black seed as their digestive system and immune system is not fully developed yet.

Overall, although there are numerous benefits of consuming raw black seeds, it’s essential to consult a medical professional before adding them into your diet if you fall into any of these categories.

How Do You Use Raw Black Seeds?

Raw black seeds are a powerful remedy and have been used for centuries in traditional medicine.

Here are a few ways to use them:

1. Add to food:

You can sprinkle crushed or whole black seeds onto your food.

They have a nutty flavor and can add texture and taste to your meals.

Sprinkle them on top of salads, yogurts, smoothies, or rice dishes.

2. Use as a seasoning:

The ground black seed is often used as a spice in Middle Eastern and Indian cuisine.

You can make a seasoning blend with black seed and other spices like cumin, coriander, and turmeric.

3. Make tea:

You can steep the whole or crushed seeds in hot water for 10-15 minutes to make tea.

This is an easy way to consume black seeds if you don’t like the taste of them on their own.

4. Make oil:

The oil extracted from black seed is highly concentrated and can be used topically or internally after dilution with other oils like coconut or olive oil.

5. Eat raw:

You can eat raw black seeds directly but it is best to start with small amounts (1-2 teaspoons) until you become accustomed to the taste and check for any allergic reaction.

No matter how you choose to use them, it’s important not to consume too many raw black seeds at once as they can have side effects such as upset stomach, vomiting, dizziness or even liver problems.

Remember consult your doctor before starting any supplement regimen.

What Is The Side Effect Of Black Seed?

Black seeds, also known as nigella sativa, have been used for centuries as a natural remedy for a wide range of health issues.

While many people report significant benefits from consuming black seed, it’s important to know that it can also have some potential side effects.

Some of the common side effects of black seed include:

Allergic reactions

Although rare, some people may experience an allergic reaction to black seeds.

Symptoms include itching, rash, and difficulty breathing.

If you suspect an allergic reaction, stop taking black seed immediately and seek medical attention.

Blood sugar regulation

Black seed may help regulate blood sugar levels in people with diabetes.

However, if you are already taking medications to lower your blood sugar levels, adding black seed to your diet can cause your blood sugar to drop too low.

Pregnancy and breastfeeding

While there isn’t enough research on the safety of black seed during pregnancy or while breastfeeding, it’s recommended that women avoid taking it during these times.

Gastrointestinal issues

In high doses, black seed oil can cause upset stomach or diarrhea.

It’s important to start with small doses and gradually increase as tolerated.

The bottom line is that while black seeds offer numerous health benefits when taken in moderation and under proper guidance, they can have some potential side effects when taken in excessive amounts.

As with any other supplement or natural remedy, always consult with your healthcare provider before adding it to your diet.

What Happens To Your Body When You Take Black Seed?

Black seed or Nigella Sativa is a plant native to Southwest Asia that has been used for centuries as a traditional medicine.

When consumed, it can provide many benefits to the human body.

Boosts immune function

Black seed can help boost immune function by increasing the production of white blood cells which are responsible for fighting off infections and diseases.

It also contains thymoquinone, an antioxidant that protects against oxidative stress and reduces inflammation in the body.

Lowers blood sugar levels

The active compounds found in black seed can help regulate blood sugar levels in individuals with diabetes.

Studies have shown that consuming black seed daily may improve insulin sensitivity and lower fasting blood glucose levels.

Aids digestion

Black seed contains fiber, which can help promote good digestion by adding bulk to stools and preventing constipation.

Additionally, it has been shown to reduce inflammation in the digestive system, which can be helpful for individuals with inflammatory bowel disease such as Crohn’s disease or ulcerative colitis.

Reduces risk of heart disease

The antioxidants found in black seed can help protect against damage to the cardiovascular system caused by free radicals.

Daily consumption of black seed has been linked to reduced cholesterol levels and decreased risk of developing heart disease.

Promotes healthy skin

The anti-inflammatory properties of black seed may benefit skin health by reducing redness, swelling, and even acne.

It also contains fatty acids that moisturize and nourish the skin.

Overall, consuming raw black seeds can provide many health benefits.

However, it is important to consume them in moderation since excessive consumption may result in negative side effects like upset stomach or allergic reactions.

If you are considering incorporating black seeds into your diet as a supplement or ingredient in recipes, consult with a healthcare professional first especially if you are pregnant or breastfeeding.

How Can I Consume Black Seed?

1. Raw Black Seeds

Raw black seeds are a great way to consume the seeds.

They can be eaten alone or mixed with other foods such as yogurt, honey, or smoothies.

However, as they have a strong taste, it is better to start with small amounts before incorporating them into your meals.

2. Black Seed Oil

Black seed oil is another option for consuming black seeds.

You can add it to your salads, use it in cooking or even take it directly as a supplement.

However, make sure that you buy organic and pure black seed oil from trusted sources.

3. Black Seed Capsules

If you do not like the taste of raw black seeds or black seed oil, capsules are a viable alternative.

They are convenient and easy to take but make sure that you follow the recommended dosage.

4. Black Seed Tea

Another way to consume black seed is through tea.

You can make your own tea by grinding the seeds and steeping them in boiling water with honey or other natural sweeteners.

5. Powdered Black Seeds

Powdered black seeds are also available in stores and can be added to smoothies, juices, or even water.

In conclusion, there are various ways to consume black seed depending on your preference and taste preferences.

Whether you choose raw seeds, oil, capsules, tea or powdered form, remember to follow the recommended dosage and ensure that they come from organic and trusted sources to get the maximum benefits without any side effects.

Can You Eat Whole Black Seeds?

Black seeds, also known as Nigella sativa or kalonji, are commonly used in traditional medicine practices and are believed to have numerous health benefits.

They are rich in antioxidants, vitamins, minerals and other nutrients that support a healthy body.

The question is whether it is okay to eat raw black seeds whole?

What Are Raw Black Seeds?

Raw black seeds refer to the unprocessed or uncooked form of Nigella sativa seeds.

They are widely used for their medicinal properties and can be consumed in various forms such as whole, ground or oil.

Can You Eat Whole Black Seeds Raw?

Yes, you can consume whole black seeds raw.

However, you may find them difficult to digest when eaten alone due to their hard outer shell.

If you prefer to eat them whole, start with a small amount and gradually increase as your body adapts to the consumption of these seeds.

What Happens When You Consume Raw Black Seeds?

Consuming raw black seed has been linked with numerous health benefits such as boosting the immune system, reducing inflammation, improving digestive health and preventing cancer growth.

However there is limited research on the long-term effects of consuming these seeds in large quantities so moderation should be practiced.

How Can I Consume Black Seeds?

The best way to consume black seed is by grinding them into a fine powder or using black seed oil for culinary purposes.

Grinding the seeds allows for better absorption of their nutrients while also making them easier to digest.

What Are The Side Effects Of Consuming Raw Black Seeds?

Most people tolerate consuming raw black seed well without any significant side effects but some have reported experiencing digestive discomforts such as nausea and bloating after consumption.

If you experience any adverse reactions after consuming raw black seed, discontinue use immediately and consult your doctor.


Eating whole raw black seeds is not harmful and can provide numerous health benefits if taken moderately.

To ensure maximum nutrient absorption of the seeds it’s best if they’re grounded or made into an oil that can be used for cooking or consumed separately.

Can You Digest Black Seed?

Yes, black seeds are easily digestible

Black seeds, also known as Nigella Sativa or kalonji, are easy to digest because they have a thin shell.

The seeds can be consumed whole or ground into a powder before consuming.

The digestive system can easily break down the nutrients in black seeds and allows for easy absorption.

Benefits of consuming whole black seeds

Consuming whole black seeds can provide additional benefits such as fiber which aids in digestion and weight loss.

It is essential to drink plenty of water when consuming whole black seeds to ensure optimal digestion.

Ground vs Whole Black Seeds

Ground black seed offers better absorption due to its broken-down state making it available for faster absorption.

However, ground seeds lose their potency faster than whole ones hence the need for proper storage.

How to consume Black Seeds

Black seed oil is a popular way of consuming it, but it can also be added to foods such as smoothies, salads or mixed with honey.

It’s essential to start small and gradually increase intake depending on how your body responds.

Side effects of consuming too much Black Seed

Consuming too much black seed may result in an upset stomach or diarrhea.

Hence it’s essential not to exceed recommended doses by practitioners and doctors.

In conclusion, Black seeds are easily digestible due to their thin shells; they offer various benefits whether consumed whole or grounded into powder.

However, adequate consumption should be practiced since over-consumption may lead to side effects like other supplements or medications.

What Are The Side Effects Of Black Seed?

Black seed, also known as Nigella Sativa, has been used for its medicinal properties for centuries.

However, like any other natural remedy, it may cause some side effects.

Here are some of the potential side effects you should be aware of before consuming black seeds:

1. Allergic reactions

Some people may be allergic to black seeds and could experience allergic reactions such as hives, difficulty breathing, and swelling of the tongue or throat.

In severe cases, anaphylaxis may occur which requires immediate medical attention.

2. Upset stomach

Consuming too much black seed can cause an upset stomach, diarrhea or vomiting.

This is more likely to occur if you take raw black seeds without mixing them with a liquid or food.

3. Low blood pressure

Black seed may lower blood pressure levels when consumed in high doses.

This can be particularly dangerous for people who are already on medication for blood pressure management.

4. Inhibited fertility

While there is limited research on this topic, some studies suggest that consuming high amounts of black seeds may inhibit fertility in both men and women.

5. Negative drug interactions

Black seed supplements can interact with certain medications such as blood thinners and diabetes medications.

It is important to note that while these side effects have been reported, they are not common and usually only occur when taking large doses or in sensitive individuals.

Always consult with your healthcare provider before adding any herbal supplement to your routine or if you experience any negative side effects.

Roasted Squash & Black Seed Soup

Roasted Squash & Black Seed Soup

Just like cumin, nigella seeds a.k.a. black cumin, pair harmoniously with roasted root vegetables—try on carrots with your next Sunday roast.
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Course: Dinner
Cuisine: American
Keyword: Roasted Squash & Black Seed Soup
Servings: 6
Calories: 135kcal


  • 1 squash medium-sized butternut
  • 1 tbsp olive oil plus more for drizzling
  • 30 g unsalted butter
  • 1 onion yellow
  • 3 cloves garlic
  • 1 tbsp nigella seeds
  • Pinch salt
  • black pepper Freshly ground


  • Set the oven’s temperature to 200°C/400°F. Scrape the seeds out after cutting the butternut squash in half vertically. Apply a thin layer of olive oil to the interior of each squash half and rub it into the meat. On a roasting pan, place the squash face down. Bake for 45 minutes, or until the skin is blistered and the interior is soft.
  • The zucchini should be taken out of the oven and left to cool for ten minutes. In the meantime, add the butter and olive oil to a big soup pot and cook it up on medium. Add the onion and garlic to the saucepan after roughly chopping them. Sprinkle the nigella seeds, salt, and plenty of freshly ground pepper over the onion and simmer for 5 minutes, or until the onion has softened.
  • Cut the squash into cubes once it is cool enough to manage, then add to the pot. Add the stock, then simmer for an additional 10 to 15 minutes.
  • Transfer to a food processor or blender, and puree until smooth. In order to store, go back to the saucepan or another container. Immediately serve steaming. If desired, add a dollop of crème fraîche or sour cream.



Calories: 135kcal | Carbohydrates: 17g | Protein: 2g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 11mg | Sodium: 7mg | Potassium: 474mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13413IU | Vitamin C: 28mg | Calcium: 76mg | Iron: 2mg
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