Soybean-Squash Soup
- Prep Time 20 min
- Total 60 min
- Servings 4
- Ingredients 11
Ingredients
- 1 tablespoon olive oil
- 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 soybeans, drained, rinsed
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 tablespoon ground cumin
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon pepper
- 1/8 teaspoon salt
- 1 cup vegetable broth or water
Instructions
-
Step1In 5-quart Dutch oven or stockpot, heat oil over medium-high heat. Add onion and garlic; cook 3 minutes, stirring frequently, until onion is tender.
-
Step2Stir in remaining ingredients. Heat to boiling. Reduce heat; cover and simmer 40 minutes or until squash is tender.
Nutrition
280
Calories
11g
Total Fat
15g
Protein
29g
Total Carbohydrate
10g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 280
- Calories from Fat
- 100
- Total Fat
- 11g
- 17%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 740mg
- 31%
- Potassium
- 800mg
- 23%
- Total Carbohydrate
- 29g
- 10%
- Dietary Fiber
- 9g
- 39%
- Sugars
- 10g
- Protein
- 15g
% Daily Value*:
- Vitamin A
- 250%
- 250%
- Vitamin C
- 30%
- 30%
- Calcium
- 15%
- 15%
- Iron
- 35%
- 35%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;Carbohydrate Choice
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