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Autumn Bean Soup with Greens Recipe
Oct 15, 2012 @ 3:25 PM
Posted by
Daily Value: 23%
Servings: 8
High-Fiber, Low-Fat
Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 461Daily Value: 23%
Servings: 8
High-Fiber, Low-Fat
Gluten-Free, Wheat-Free
| Fat | 5g | 8% |
| Saturated | 3g | 13% |
| Trans | 0g | 0% |
| Carbs | 78g | 26% |
| Fiber | 18g | 74% |
| Sugars | 5g | 0% |
| Protein | 31g | 62% |
| Cholesterol | 8mg | 3% |
| Sodium | 869mg | 36% |
| Calcium | 319mg | 32% |
| Magnesium | 237mg | 59% |
| Potassium | 2456mg | 70% |
| Iron | 13mg | 70% |
| Zinc | 4mg | 29% |
| Vitamin A | 9280IU | 186% |
| Vitamin C | 17mg | 28% |
| Thiamin (B1) | 1mg | 36% |
| Riboflavin (B2) | 0mg | 16% |
| Niacin (B3) | 5mg | 23% |
| Vitamin B6 | 1mg | 26% |
| Folic Acid (B9) | 454µg | 114% |
| Vitamin B12 | 0µg | 4% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 1mg | 7% |
| Vitamin K | 65µg | 82% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Patricia Stagich
Serve this comforting, hearty bean soup in squash bowls for a more festive look!
INGREDIENTS
- 2 tablespoons unsalted butter
- 4 cloves garlic, minced
- 2 carrots, chopped
- 1 medium onion, chopped
- 8 cups low-sodium chicken broth
- 3 cups butternut squash, peeled and diced
- 3-4 plum tomatoes, chopped
- 2 15-ounce cans pinto, garbanzo or other beans
- 3 cups fresh spinach, coarsely chopped
- Salt and pepper to taste
DIRECTIONS
To make squash bowls:
Preheat oven to 425 degrees F. Cut the bottom portion of the butternut squash. Scoop out seeds and loose flesh. Pour 1/2 inch water into a glass baking dish large enough to hold the squash. Place squash cut-side down in the water. Bake until the flesh is tender when gently poked with a knife, about 30 minutes. In a heavy duty fry pan, melt 1 Tbsp. butter or olive oil. Add squash cut side down and cook until nicely browned.
To make the soup:
Melt butter in a Dutch oven over medium high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are lightly browned, 5 to 7 minutes. Add broth, squash, tomato, salt and pepper and bring to a boil. Reduce heat to simmer and cook until the squash is very soft, about 20 minutes.
Transfer 3 cups of the soup to a blender and puree until smooth. Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until beans are heated through and the spinach is wilted, about 5 minutes.
Recipe Details
Servings: 8
