Mexican Bean and Squash Soup

Vegetarian
Gluten Free
Health score
16%
Mexican Bean and Squash Soup
82 min.
8
499kcal

Suggestions

Ingredients

  • cups butternut squash peeled seeded cut into 3/4-inch chunks
  • 15.5 ounce .5 can cannellini beans drained canned
  • 15 ounce canned tomatoes diced canned
  • 0.5 cup carrots finely chopped
  • 0.3 cup celery finely chopped
  • quarts chicken broth 
  •  chipotle peppers in adobo sauce canned minced seeded
  • teaspoon cumin 
  • tablespoon basil leaves fresh chopped
  • cup corn kernels fresh frozen canned
  • tablespoon parsley fresh chopped
  • cloves garlic minced
  •  limes cut into wedges
  • tablespoons olive oil 
  • ounce mexican blend cheese shredded for topping
  • cup cup heavy whipping cream sour for topping
  • 10 ounce tortilla chips for topping
  • small onion yellow finely chopped

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat the olive oil in a deep pot over medium-high heat. Stir in the squash, and cook until it begins to soften, 5 to 7 minutes.
  2. Add the onion, celery, and carrots. Cook until the onion is transparent, about 5 minutes. Stir in the garlic, chipotle peppers, basil, parsley, and cumin; cook 2 minutes more.
  3. Mix in the tomatoes and chicken broth. Reduce the heat to medium, and simmer until the vegetables are tender, about 30 minutes. Stir in the cannellini beans and the corn; cook just until heated through.
  4. To serve, ladle the soup into bowls. Squeeze lime juice over each bowl, and top with tortilla chips, a dollop of sour cream, and a sprinkling of Mexican cheese.

Nutrition Facts

Calories499kcal
Protein13.58%
Fat44.51%
Carbs41.91%

Properties

Glycemic Index
42.98
Glycemic Load
4.86
Inflammation Score
-10
Nutrition Score
23.568695770658%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
1.17mg
Luteolin
0.05mg
Isorhamnetin
0.44mg
Kaempferol
0.09mg
Myricetin
0.1mg
Quercetin
1.89mg

Nutrients percent of daily need

Calories:499.38kcal
24.97%
Fat:25.71g
39.56%
Saturated Fat:9.38g
58.62%
Carbohydrates:54.48g
18.16%
Net Carbohydrates:46.52g
16.92%
Sugar:8.37g
9.3%
Cholesterol:48.63mg
16.21%
Sodium:1261.74mg
54.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.64g
35.29%
Vitamin A:5658.38IU
113.17%
Calcium:355.19mg
35.52%
Phosphorus:342.4mg
34.24%
Manganese:0.66mg
32.84%
Fiber:7.96g
31.84%
Magnesium:104.14mg
26.03%
Vitamin K:26.89µg
25.61%
Vitamin C:20.9mg
25.34%
Vitamin E:3.76mg
25.06%
Potassium:820.56mg
23.44%
Vitamin B2:0.38mg
22.51%
Iron:4.05mg
22.48%
Vitamin B1:0.29mg
19.11%
Folate:75.99µg
19%
Copper:0.37mg
18.4%
Zinc:2.59mg
17.24%
Vitamin B6:0.33mg
16.56%
Selenium:9.61µg
13.73%
Vitamin B3:2.49mg
12.44%
Vitamin B5:1.21mg
12.14%
Vitamin B12:0.46µg
7.61%
Source:Allrecipes