Soy Bean-Squash Soup

  • Prep Time 20 min
  • Total Time 60 min
  • Servings 4

Ingredients

Ingredients

2
tablespoons olive oil
1
large onion, chopped (1 cup)
2
cloves garlic, finely chopped
1
small butternut squash (about 1 1/4 lb), peeled, seeded and cubed (about 3 cups)
1
can (15 oz) black soy beans, drained, rinsed
1
can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
3
teaspoons ground cumin
1/2
teaspoon salt
1/4
teaspoon pepper
1/4
teaspoon crushed red pepper flakes
1
cup vegetable broth or water

Directions

Directions

  • 1 In 5-quart Dutch oven, heat oil over medium-high heat. Cook onion and garlic in oil 3 minutes, stirring frequently, until onion is tender.
  • 2 Stir in remaining ingredients. Heat to boiling; reduce heat. Cover; simmer 40 minutes or until squash is tender.

Notes










Tips

Expert Tips

Look for already peeled and cut-up butternut squash in specialty and club warehouse stores, particularly during the fall and winter months.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving (About 1 1/4 Cups)
Calories
370
Calories from Fat
150
% Daily Value
Total Fat
17g
26%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
770mg
32%
Total Carbohydrate
34g
11%
Dietary Fiber
10g
39%
Sugars
11g
Protein
20g
% Daily Value*:
Vitamin A
290%
290%
Vitamin C
35%
35%
Calcium
20%
20%
Iron
45%
45%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.