Squash and Bean Soup

Gluten Free
Health score
24%
Squash and Bean Soup
40 min.
6
211kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Squash and Bean Soup, a perfect blend of flavors and textures that will leave you feeling satisfied and nourished. This gluten-free recipe is not only easy to prepare but also packed with wholesome ingredients, making it an ideal choice for a cozy family dinner or a light starter for your next gathering.

The vibrant colors of yellow summer squash, zucchini, and Hubbard or acorn squash create a visually appealing dish that is as inviting as it is delicious. With the addition of protein-rich red kidney beans and chickpeas, this soup offers a hearty and filling option that is perfect for any time of the year. The subtle kick from jalapeño chili adds just the right amount of heat, while the creamy texture from the shredded reduced-fat Cheddar cheese brings everything together beautifully.

Ready in just 40 minutes, this soup is a fantastic choice for busy weeknights or when you want to impress guests without spending hours in the kitchen. Serve it as a comforting main dish, a flavorful antipasti, or a satisfying snack. Don’t forget to garnish with fresh cilantro for an extra burst of flavor! Dive into this nourishing bowl of goodness and enjoy a meal that’s not only good for you but also bursting with taste.

Ingredients

  • medium to 3 sized squashes yellow
  • medium zucchini 
  • 10 ounces acorn squash cubed peeled
  • 0.5 cup onion chopped
  • cups water 
  • teaspoons chicken soup base 
  • tablespoon jalapeno chopped
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  •  garlic clove finely chopped
  • 19 oz beans red drained canned
  • 15 oz garbanzo beans drained canned (garbanzo beans)
  • 12 ounces beer canned
  • 0.3 cup cheddar cheese shredded reduced-fat
  • serving cilantro leaves fresh chopped

Equipment

  • dutch oven

Directions

  1. Cut yellow squash and zucchini lengthwise into fourths; cut crosswise into 1/4-inch slices.
  2. Heat yellow squash, zucchini and remaining ingredients except cheese and cilantro to boiling in Dutch oven; reduce heat. Cover and simmer about 10 minutes or until vegetables are tender.
  3. Sprinkle with cheese and cilantro.

Nutrition Facts

Calories211kcal
Protein22.54%
Fat11.24%
Carbs66.22%

Properties

Glycemic Index
55.47
Glycemic Load
8.61
Inflammation Score
-7
Nutrition Score
15.396956585348%

Flavonoids

Catechin
0.22mg
Epicatechin
0.05mg
Luteolin
0.04mg
Isorhamnetin
0.67mg
Kaempferol
0.55mg
Myricetin
0.03mg
Quercetin
3.09mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:211.33kcal
10.57%
Fat:2.57g
3.95%
Saturated Fat:0.59g
3.69%
Carbohydrates:34.07g
11.36%
Net Carbohydrates:24.46g
8.9%
Sugar:4.14g
4.6%
Cholesterol:1.49mg
0.5%
Sodium:993.03mg
43.18%
Alcohol:2.21g
100%
Alcohol %:0.55%
100%
Protein:11.6g
23.19%
Manganese:1.09mg
54.47%
Fiber:9.61g
38.44%
Vitamin B6:0.67mg
33.68%
Vitamin C:21.67mg
26.27%
Phosphorus:240.42mg
24.04%
Potassium:724.75mg
20.71%
Magnesium:81.46mg
20.37%
Folate:74.19µg
18.55%
Copper:0.35mg
17.26%
Vitamin B1:0.23mg
15.23%
Iron:2.67mg
14.85%
Calcium:117.78mg
11.78%
Vitamin B2:0.19mg
11.35%
Zinc:1.48mg
9.88%
Vitamin B3:1.56mg
7.78%
Vitamin A:356.61IU
7.13%
Vitamin B5:0.71mg
7.09%
Selenium:4.62µg
6.6%
Vitamin K:6.82µg
6.5%
Vitamin E:0.2mg
1.34%