Pinto Bean, Tomato and Butternut Squash Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Pinto Bean, Tomato and Butternut Squash Soup
45 min.
6
194kcal

Suggestions


Warm up your kitchen and your soul with this delightful Pinto Bean, Tomato, and Butternut Squash Soup! Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this soup is a nourishing bowl of comfort that everyone can enjoy. With a vibrant medley of flavors and textures, it’s not just a meal; it’s an experience that brings people together.

Imagine the sweet, nutty taste of butternut squash mingling with the hearty pinto beans and the bright acidity of diced tomatoes. Each spoonful is a celebration of wholesome ingredients, enhanced by the aromatic notes of fresh basil and garlic. This soup is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for busy weeknights or a cozy weekend gathering.

With only 194 calories per serving, you can indulge guilt-free while savoring the rich, satisfying flavors. Whether you’re serving it as a starter, a snack, or a main dish, this soup is sure to impress your family and friends. So grab your pot and let’s get cooking! Your taste buds will thank you for this deliciously healthy addition to your recipe collection.

Ingredients

  • cups butternut squash peeled seeded
  • 30 ounce pinto beans drained canned
  • 14.5 ounce frangelico diced canned
  • cup celery chopped
  • tablespoons basil fresh chopped
  •  garlic clove minced
  • tablespoon olive oil 
  • cups onion chopped
  • teaspoon oregano dried
  • 0.5 teaspoon pepper dried red crushed
  • cups vegetable stock canned

Equipment

  • bowl
  • ladle
  • pot
  • blender

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add onions and celery; sauté until onions are golden, about 7 minutes.
  3. Add garlic; stir 1 minute.
  4. Add broth and next 5 ingredients; bring to boil. Reduce heat; cover and simmer until squash is tender, about 15 minutes.
  5. Transfer 3 cups soup to blender; cool slightly, then puree until smooth. Return puree to pot with soup. Simmer until heated through, about 5 minutes. Season with salt and pepper.
  6. Ladle soup into 6 bowls.
  7. Sprinkle each with 1 tablespoon basil and serve.
  8. Per serving: calories, 228; total fat, 4 g; saturated fat, 0.5 g; cholesterol, 0 mg
  9. Bon Appétit

Nutrition Facts

Calories194kcal
Protein15.59%
Fat14.67%
Carbs69.74%

Properties

Glycemic Index
42.33
Glycemic Load
9.03
Inflammation Score
-10
Nutrition Score
16.764347739842%

Flavonoids

Apigenin
0.49mg
Luteolin
0.19mg
Isorhamnetin
2.67mg
Kaempferol
0.39mg
Myricetin
0.05mg
Quercetin
10.93mg

Nutrients percent of daily need

Calories:194.18kcal
9.71%
Fat:3.32g
5.1%
Saturated Fat:0.54g
3.37%
Carbohydrates:35.49g
11.83%
Net Carbohydrates:26.58g
9.67%
Sugar:6.34g
7.05%
Cholesterol:0mg
0%
Sodium:1027.3mg
44.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.93g
15.87%
Vitamin A:5531.78IU
110.64%
Fiber:8.9g
35.61%
Manganese:0.71mg
35.35%
Potassium:698.52mg
19.96%
Vitamin C:16.25mg
19.7%
Vitamin K:20.62µg
19.64%
Magnesium:72.76mg
18.19%
Phosphorus:170.49mg
17.05%
Folate:65.07µg
16.27%
Iron:2.82mg
15.66%
Copper:0.31mg
15.37%
Vitamin B6:0.29mg
14.4%
Vitamin E:2.01mg
13.43%
Calcium:121.08mg
12.11%
Vitamin B1:0.15mg
10.28%
Zinc:1.03mg
6.88%
Vitamin B3:1.12mg
5.61%
Vitamin B5:0.51mg
5.07%
Vitamin B2:0.06mg
3.71%
Selenium:0.91µg
1.29%
Source:Epicurious