Amazon Bean Soup with Winter Squash Greens

EatingWell


2
4
What's This?
Serving size 8
Total Time

Ingredients

1 Tbsp butter4 clove garlic, minced2 carrot, chopped1 medium onion, chopped6 cup reduced-sodium chicken broth3 lb buttercup squash, peeled and diced (about 6 cups)1 plum tomato, chopped¼ tsp crushed red pepper¼ tsp salt⅛ tsp freshly ground pepper30 oz 2 15-ounce cans pinto or other brown beans, rinsed10 oz spinach, stemmed and coarsely chopped1 lime, cut into wedges

Directions

1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.

2. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

To make squash bowls:

Preheat oven to 425°F. Slice about an inch off the top of each buttercup squash. Scoop out seeds and loose flesh. Pour 1/2 inch water into a glass baking dish (or two) 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 and the squash still holds its shape, about 30 minutes.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 8 Total

  • Calories 223
  • Calories from fat 27
  • Total Fat 3gm 5%
  • Saturated Fat 2gm 10%
  • Monounsaturated Fat 0gm
  • Sodium 310mg 13%
  • Total Carbohydrates 43gm 14%
  • Fiber 10gm 10%
  • Protein 11gm
  • Cholesterol 8mg 3%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Dinner, Healthy, Low Calorie, Bean & Legume, Easy, Fall, Winter

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