Butternut squash Black Bean Soup
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 tb oil1 large onion chopped2 cloves garlic, chop4 cups water2 tsp better than bouillon chicken base½ tsp ground cumin½ tsp chili powder½ tsp oregano, dried¼ tsp Penzey’s alleppo pepper or cayenne to taste4 cups peeled and cubed butternut squash----------------------------1 can 14.5 oz muir glen fire roasted tomatoes, no salt added1 can black beans (Bush’s reduced sodium, drain and rinse)1 cup frozen corn1 Green bell pepper, cubed3 Tb chopped cilantro
In stock pot Sauté onion and garlic on medium to low heat with oil till softened. Then add water, seasonings and squash. Bring to boil, reduce and cook 10-15 min. Remove a couple cups and puree, adding back to the soup. This helps to thicken the soup. Then add remaining ingredients and simmer until squash and green peppers are as tender as you like.
Optional: Add some chopped fresh kale or spinach when you add the green peppers.
Yield 11 cups Per cup 100 calories, 1.3 g fat, 0 saturated fat, 0 cholesterol, 225 mg sodium, 20 g carbs, 5 g fiber, 4 g protein
Serving Size: Yields 11 cups
Number of Servings: 1
Recipe submitted by SparkPeople user HBP867.
Optional: Add some chopped fresh kale or spinach when you add the green peppers.
Yield 11 cups Per cup 100 calories, 1.3 g fat, 0 saturated fat, 0 cholesterol, 225 mg sodium, 20 g carbs, 5 g fiber, 4 g protein
Serving Size: Yields 11 cups
Number of Servings: 1
Recipe submitted by SparkPeople user HBP867.
Nutritional Info Amount Per Serving
- Calories: 752.5
- Total Fat: 17.9 g
- Cholesterol: 20.0 mg
- Sodium: 4,519.6 mg
- Total Carbs: 148.6 g
- Dietary Fiber: 33.9 g
- Protein: 20.1 g
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