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 that celebrates the bounty of fresh vegetables. This gluten-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for a cozy family dinner or a light starter for your next gathering.

Imagine the vibrant colors of cubed Hubbard or acorn squash mingling with the hearty textures of chickpeas and red kidney beans, all simmered to perfection in a savory broth. The addition of jalapeño chili adds a subtle kick, while the fresh cilantro brings a burst of freshness that elevates the dish. With just 40 minutes of cooking time, you can whip up a comforting bowl of soup that serves six, making it a fantastic option for meal prep or entertaining.

Each serving is a wholesome 211 calories, allowing you to indulge without the guilt. The combination of protein from the beans and the rich flavors of the vegetables ensures that this soup is not only satisfying but also nourishing. Top it off with a sprinkle of reduced-fat Cheddar cheese for a creamy finish that will have everyone coming back for seconds. Dive into this deliciously hearty soup and enjoy a taste of comfort in every spoonful!

Ingredients

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

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
15.419130352852%

Flavonoids

Catechin
0.22mg
Epicatechin
0.05mg
Luteolin
0.04mg
Isorhamnetin
0.67mg
Kaempferol
0.55mg
Myricetin
0.03mg
Quercetin
3.13mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:211.35kcal
10.57%
Fat:2.57g
3.96%
Saturated Fat:0.59g
3.69%
Carbohydrates:34.08g
11.36%
Net Carbohydrates:24.46g
8.9%
Sugar:4.14g
4.6%
Cholesterol:1.49mg
0.5%
Sodium:993.07mg
43.18%
Alcohol:2.21g
100%
Alcohol %:0.55%
100%
Protein:11.6g
23.19%
Manganese:1.09mg
54.48%
Fiber:9.61g
38.45%
Vitamin B6:0.67mg
33.69%
Vitamin C:21.69mg
26.29%
Phosphorus:240.46mg
24.05%
Potassium:725.19mg
20.72%
Magnesium:81.48mg
20.37%
Folate:74.24µg
18.56%
Copper:0.35mg
17.27%
Vitamin B1:0.23mg
15.24%
Iron:2.67mg
14.86%
Calcium:117.84mg
11.78%
Vitamin B2:0.19mg
11.36%
Zinc:1.48mg
9.89%
Vitamin B3:1.56mg
7.78%
Vitamin A:362.23IU
7.24%
Vitamin B5:0.71mg
7.1%
Vitamin K:7.08µg
6.75%
Selenium:4.62µg
6.6%
Vitamin E:0.2mg
1.35%