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.