Winter Squash-and-White Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Winter Squash-and-White Bean Soup
45 min.
7
231kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled ()
  • 31 ounce cannellini beans beans white drained canned
  • 0.8 cup carrots diced
  • 0.5 cup celery diced
  • 0.5 cup parsley fresh chopped
  •  garlic clove minced
  •  garlic cloves minced
  • cups cabbage green chopped
  • cups leek chopped ( 3 leeks)
  • tablespoon olive oil 
  • 0.3 teaspoon salt 
  • 14.5 ounce vegetable stock divided canned
  • cups water 
  • teaspoons or dried fresh chopped

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Heat the olive oil in Dutch oven over medium heat until hot.
  2. Add squash and next 6 ingredients (squash through 1 garlic clove); saut 10 minutes. Stir in 1 cup Vegetable Stock, scraping pan to loosen browned bits.
  3. Add 3/4 cup stock and water; bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until vegetables are tender. Stir in cabbage, and simmer, partially covered, for 12 minutes. Stir in pepper and beans; cook 1 minute or until thoroughly heated. Spoon soup into bowls.
  4. Combine parsley and 3 garlic cloves; sprinkle over each serving.
  5. Note: If you decide to use canned vegetable broth instead of Vegetable Stock, omit the added salt.

Nutrition Facts

Calories231kcal
Protein18.05%
Fat9.74%
Carbs72.21%

Properties

Glycemic Index
50.69
Glycemic Load
8.7
Inflammation Score
-10
Nutrition Score
25.918695470561%

Flavonoids

Apigenin
9.46mg
Luteolin
0.16mg
Kaempferol
0.83mg
Myricetin
0.73mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:231.25kcal
11.56%
Fat:2.63g
4.05%
Saturated Fat:0.42g
2.64%
Carbohydrates:43.92g
14.64%
Net Carbohydrates:34.63g
12.59%
Sugar:5.06g
5.62%
Cholesterol:0mg
0%
Sodium:362.54mg
15.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.98g
21.95%
Vitamin A:11759.33IU
235.19%
Vitamin K:107.72µg
102.59%
Manganese:1.04mg
51.76%
Vitamin C:34.45mg
41.76%
Fiber:9.29g
37.16%
Folate:139.94µg
34.98%
Iron:5.32mg
29.55%
Potassium:1025.91mg
29.31%
Magnesium:107.7mg
26.92%
Copper:0.43mg
21.58%
Vitamin E:2.84mg
18.95%
Vitamin B6:0.35mg
17.59%
Calcium:175.41mg
17.54%
Phosphorus:166.53mg
16.65%
Vitamin B1:0.25mg
16.4%
Zinc:1.72mg
11.47%
Vitamin B3:1.48mg
7.39%
Vitamin B5:0.71mg
7.14%
Vitamin B2:0.1mg
5.67%
Selenium:3.02µg
4.31%
Source:My Recipes