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Soy Bean-Squash Soup
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-
Prep
20
min
-
Total
60
min
-
Servings
4
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Ingredients
-
2
tablespoons olive oil
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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
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1
cup vegetable broth or water
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Steps
-
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.
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-
Look for already peeled and cut-up butternut squash in specialty and club warehouse stores, particularly during the fall and winter months.
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Nutrition Facts
Serving Size:
1 Serving (About 1 1/4 Cups)
- Calories
- 370
- Calories from Fat
- 150
- Total Fat
- 17g
- 26%
- Saturated Fat
- 2 1/2g
- 13%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 770mg
- 32%
- Potassium
- 990mg
- 28%
- Total Carbohydrate
- 34g
- 11%
- Dietary Fiber
- 10g
- 39%
- Sugars
- 11g
- Protein
- 20g
- 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.
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