Curried Squash and White Bean Soup

Staff Writer
Curried Squash and White Bean Soup
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.

Ready in
1 h 10 m
2
Servings
354
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 acorn squash, halved and seeded (should come out to about 3 1/2 cups cooked)
  • 1 tablespoon olive oil
  • 1 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.

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.

Nutritional Facts

Total Fat
11g
17%
Sugar
1g
N/A
Saturated Fat
3g
14%
Cholesterol
6mg
2%
Protein
15g
31%
Carbs
54g
18%
Vitamin A
84µg
9%
Vitamin B12
0.2µg
3.6%
Vitamin B6
0.5mg
24.5%
Vitamin C
27mg
45%
Vitamin E
2mg
12%
Vitamin K
40µg
50%
Calcium
197mg
20%
Fiber
10g
40%
Folate (food)
126µg
N/A
Folate equivalent (total)
126µg
32%
Iron
6mg
35%
Magnesium
143mg
36%
Monounsaturated
6g
N/A
Niacin (B3)
4mg
21%
Phosphorus
272mg
39%
Polyunsaturated
1g
N/A
Potassium
1552mg
44%
Riboflavin (B2)
0.2mg
9.3%
Sodium
656mg
27%
Thiamin (B1)
0.4mg
29.3%
Zinc
2mg
14%

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