Curried Squash and White Bean Soup

Curried Squash and White Bean Soup
Staff Writer
Curried Squash and White Bean Soup
Ashley Fahr
Curried Squash and White Bean Soup

Clear away those winter sniffles with this hearty yet healthy soup that highlights the rich and nutty flavor of acorn squash. A touch of cayenne gives it an extra kick that will be sure to clear up any congestion the winter months may bring.

2
Servings
313
Calories Per Serving
Deliver Ingredients

Ingredients

  • acorn squash, halved and seeded (should come out to about 3 1/2 cups cooked)
  • 1  tablespoon  olive oil
  • clove garlic, minced
  • 1/2  teaspoon  salt
  • 1/2  teaspoon  curry powder
  • 1/2  teaspoon  paprika
  • 1/8  teaspoon  cayenne
  • 1/2  teaspoon  ground coriander (optional)
  • 1/2  teaspoon  turmeric (optional)
  • 1 1/2  cup  low-sodium chicken broth, or more as needed
  • 1  cup  canned white beans, such as great northern
  • 2  tablespoons  sour cream (fat free or regular)
  • 1  tablespoon  chopped fresh parsley or cilantro

Directions

Preheat the oven to 400 degrees.

Place the squash on a greased baking sheet, cut sides down, and roast in oven until the flesh is soft, about 40 minutes. Let cool slightly and scoop out the flesh with a spoon (or wait until very cool and peel off the skin, which is more fun).

In a pot or saucepan, heat the oil over medium heat. Add garlic and sauté 1 minute, until lightly browned and fragrant. Add the squash, cook 30 seconds. Add the salt and spices, and toss together for 30 seconds longer.

Stir in the broth and beans. Bring to a simmer and cook, covered, stirring occasionally, for 15 minutes. Break up chunks with a wooden spoon for a creamier consistency.

Combine the sour cream and parsley in a separate bowl. Place the soup in bowl and top with a dollop of the sour cream mixture.

Nutritional Facts

Total Fat
11g
16%
Sugar
4g
4%
Saturated Fat
8g
33%
Cholesterol
13mg
4%
Carbohydrate, by difference
40g
31%
Protein
14g
30%
Vitamin A, RAE
40µg
6%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
89mg
9%
Choline, total
37mg
9%
Fiber, total dietary
8g
32%
Folate, total
84µg
21%
Iron, Fe
3mg
17%
Magnesium, Mg
62mg
19%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Phosphorus, P
187mg
27%
Selenium, Se
8µg
15%
Sodium, Na
963mg
64%
Water
218g
8%
Zinc, Zn
1mg
13%

Squash Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Squash Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.