4
1 rating

Autumn Bean Soup with Greens

 This warm soup is great for the fall season! Serve this comforting, hearty bean soup in squash bowls for a more festive look. 

Ingredients

For the squash bowls

  • 1 butternut squash
  • 1/2 Cup water
  • 1 Tablespoon butter or olive oil

For the soup

  • Salt and pepper
  • 2 Tablespoons unsalted butter
  • 1 Cup chopped carrots
  • 4 Tablespoons minced garlic
  • 1/2 Cup chopped onion
  • 3 Cups peeled and diced butternut squash
  • 8 Cups low-sodium vegetable stock
  • 3 Cups chopped tomatoes
  • 30 Ounces grained and rinsed pinto, garbanzo, or other beans
  • 3 Cups stemmed and coarsely chopped spinach

Directions

For the 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.

For 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
Servings4
Calories Per Serving322
Total Fat11g16%
Sugar18gN/A
Saturated4g22%
Cholesterol15mg5%
Protein9g19%
Carbs57g19%
Vitamin A1783µg100%
Vitamin B61mg49.1%
Vitamin C103mg100%
Vitamin D0.1µgN/A
Vitamin E6mg31%
Vitamin K170µg100%
Calcium290mg29%
Fiber15g59%
Folate (food)206µgN/A
Folate equivalent (total)206µg52%
Iron5mg30%
Magnesium182mg45%
Monounsaturated4gN/A
Niacin (B3)6mg28%
Phosphorus235mg34%
Polyunsaturated1gN/A
Potassium1884mg54%
Riboflavin (B2)0.4mg22.4%
Sodium2639mg100%
Thiamin (B1)0.5mg34.6%
Trans0.2gN/A
Zinc2mg10%