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

8
Servings
188
Calories Per Serving
Deliver Ingredients

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
4g
6%
Sugar
8g
9%
Saturated Fat
1g
4%
Cholesterol
8mg
3%
Carbohydrate, by difference
31g
24%
Protein
8g
17%
Vitamin A, RAE
449µg
64%
Vitamin C, total ascorbic acid
6mg
8%
Vitamin K (phylloquinone)
281µg
100%
Calcium, Ca
105mg
11%
Choline, total
19mg
4%
Fiber, total dietary
5g
20%
Folate, total
116µg
29%
Iron, Fe
2mg
11%
Magnesium, Mg
63mg
20%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Phosphorus, P
49mg
7%
Selenium, Se
5µg
9%
Sodium, Na
849mg
57%
Water
307g
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.