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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.

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.

Nutritional Facts
Servings2
Calories Per Serving354
Total Fat11g17%
Sugar1gN/A
Saturated3g14%
Cholesterol6mg2%
Protein15g31%
Carbs54g18%
Vitamin A84µg9%
Vitamin B120.2µg3.6%
Vitamin B60.5mg24.5%
Vitamin C27mg45%
Vitamin E2mg12%
Vitamin K40µg50%
Calcium197mg20%
Fiber10g40%
Folate (food)126µgN/A
Folate equivalent (total)126µg32%
Iron6mg35%
Magnesium143mg36%
Monounsaturated6gN/A
Niacin (B3)4mg21%
Phosphorus272mg39%
Polyunsaturated1gN/A
Potassium1552mg44%
Riboflavin (B2)0.2mg9.3%
Sodium656mg27%
Thiamin (B1)0.4mg29.3%
Zinc2mg14%