Autumn Bean Soup with Greens

Autumn Bean Soup with Greens
By
Staff Writer

Patricia Stagich

Comforting, heart bean soup for a healthy dinner.

Serve this comforting, hearty bean soup in squash bowls for a more festive look!

Click here to see 9 Vegetarian Thanksgiving Recipes

Ingredients

  • 2  Tablespoons  unsalted butter
  • cloves garlic, minced
  • carrots, chopped
  • medium onion, chopped
  • 8  Cups  low-sodium chicken broth
  • 3  Cups  butternut squash, peeled and diced
  • 3-4  plum tomatoes, chopped
  • 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.
 

Nutritional Facts

Total Fat
6g
9%
Sugar
2g
2%
Saturated Fat
1g
4%
Cholesterol
8mg
3%
Carbohydrate, by difference
32g
25%
Protein
9g
20%
Vitamin A, RAE
461µg
66%
Vitamin C, total ascorbic acid
4mg
5%
Vitamin K (phylloquinone)
407µg
100%
Calcium, Ca
123mg
12%
Choline, total
20mg
5%
Fiber, total dietary
5g
20%
Folate, total
95µg
24%
Iron, Fe
2mg
11%
Magnesium, Mg
74mg
23%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Phosphorus, P
61mg
9%
Selenium, Se
4µg
7%
Sodium, Na
1018mg
68%
Water
304g
11%
Zinc, Zn
1mg
13%

Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.