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 your soul with a delightful bowl of Pinto Bean, Tomato, and Butternut Squash Soup—a hearty dish perfect for any occasion. This vibrant and nutritious soup is not only vegetarian but also vegan, gluten-free, and dairy-free, making it an excellent choice for anyone seeking a wholesome meal without compromising on flavor.

Imagine the comforting aroma of sautéed onions and garlic filling your kitchen as you prepare this inviting dish. The sweet and earthy butternut squash pairs beautifully with the creamy pinto beans and tangy diced tomatoes, creating a harmonious blend of tastes and textures. Enhanced with fragrant basil and a hint of crushed red pepper, each spoonful delivers a burst of warmth and satisfaction.

Ready in just 45 minutes, this soup serves six, making it ideal for family gatherings or cozy nights in. With each serving at only 194 calories, it’s a guilt-free indulgence that doesn’t skimp on nutrients. Whether you enjoy it as a starter, snack, or a fulfilling main dish, this soup is sure to leave you feeling nourished and content. Grab your pot and prepare to impress your family and friends with this easy yet delectable comfort food!

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