Autumn Bean Soup with Greens

By
Staff Writer
Autumn Bean Soup with Greens
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
234
Calories Per Serving
Deliver Ingredients

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.
 

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.

Nutritional Facts

Total Fat
5g
8%
Sugar
4g
N/A
Saturated Fat
2g
12%
Cholesterol
8mg
3%
Protein
14g
28%
Carbs
37g
12%
Vitamin A
495µg
55%
Vitamin B12
0.2µg
4.1%
Vitamin B6
0.3mg
14.4%
Vitamin C
20mg
34%
Vitamin E
2mg
11%
Vitamin K
65µg
81%
Calcium
145mg
14%
Fiber
8g
31%
Folate (food)
115µg
N/A
Folate equivalent (total)
115µg
29%
Iron
5mg
26%
Magnesium
92mg
23%
Monounsaturated
1g
N/A
Niacin (B3)
4mg
22%
Phosphorus
213mg
30%
Polyunsaturated
0.6g
N/A
Potassium
1096mg
31%
Riboflavin (B2)
0.2mg
9.8%
Sodium
1099mg
46%
Thiamin (B1)
0.2mg
13%
Trans
0.1g
N/A
Zinc
2mg
11%

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