Butternut Squash and Bean Soup
Serves 4 to 6.
Note: Butternut squash contributes an earthy, subtle sweetness to the stock, while the beans are creamy and add body to this hearty dish. Pair it with crusty bread and a tossed salad for a meal. From Beth Dooley.
• 2 tbsp. olive oil
• 1 medium onion, minced
• 2 garlic cloves, minced
• 2 tsp. chopped fresh sage
• 3 c. peeled, seeded and cubed squash (cut into 1-in. chunks)
• Salt and freshly ground black pepper to taste
• Generous pinch red pepper flakes
• 2 tbsp. tomato paste
• 1/2 c. dry red or white wine
• 5 to 6 c. chicken or vegetable stock
• 1 c. cooked or canned white beans, drained
• 1 large bell pepper, seeded and cut into 1-in. pieces
• 1 c. thinly sliced kale
In a large deep pot, heat the oil over medium and sauté the onions, garlic and sage until just tender. Stir in the squash, a generous pinch of salt, pepper and red pepper flakes, and the tomato paste. Then add the wine and stock. Increase the heat and bring to a boil, then reduce the heat to a simmer. Cook, partially covered, until the squash is tender, about 25 minutes.
Stir in beans, bell pepper and kale; heat through. Adjust seasonings to taste before serving.
Nutrition information per serving:
Calories 160 Carbohydrates 21 g Protein 8 g Fat 6 g Saturated fat 1 g Cholesterol 0 mg Sodium 160 mg
Total sugars 4 g
Dietary fiber 5 g
Exchanges: 1 starch, ½ carb, 1 lean protein, ½ fat.