Amazon Bean Soup with Winter Squash & Greens

Amazon Bean Soup with Winter Squash & Greens

Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half (see Tip).

From EatingWell: February/March 2006
Yield: 8 servings, 1 1/2 cups each
Active Time: 40 minutes
Total Time: 1 hour 10 minutes

Ingredients

  1. 1 tablespoon butter
  2. 4 cloves garlic, minced
  3. 2 carrots, chopped
  4. 1 medium onion, chopped
  5. 6 cups reduced-sodium chicken broth
  6. 3 pounds buttercup squash, peeled and diced (about 6 cups)
  7. 1 plum tomato, chopped
  8. 1/4 teaspoon crushed red pepper
  9. 1/4 teaspoon salt
  10. 1/8 teaspoon freshly ground pepper
  11. 2 15-ounce cans pinto or other brown beans, rinsed
  12. 10 ounces spinach, stemmed and coarsely chopped
  13. 1 lime, cut into wedges

Preparation

  1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
  2. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

Tips & Notes

Nutrition

Nutrition Per Serving: 223 calories; 3 g fat (2 g sat, 0 g mono); 8 mg cholesterol; 43 g carbohydrates; 11 g protein; 10 g fiber; 310 mg sodium; 927 mg potassium.

Nutrition Bonus: Vitamin A (510% daily value), Vitamin C (90% dv), Folate (46% dv), Potassium (34% dv).

2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 1/2 vegetable, 1 lean meat