Butternut Squash and Bean Soup

This recipe comes from the new book Healthy Choices, Healthy Kids by Lori Brizee.


1 medium Butternut squash

1 leek, chopped

1 large red bell pepper, diced

4 cloves or 4 tsp.garlic, minced or crushed

3 Tbsp. olive oil

1/2 cup cilantro, fresh, chopped

1 16 oz. can garbanzo beans, rinsed and drained

1 tsp. cumin, ground

1 Tbsp. chili powder

1/2 tsp. dry mustard

1 tsp. sage, dried, ground

4 c. chicken broth or vegetable broth, low-sodium

salt and pepper to taste

Microwave whole butternut squash for 5 minutes to soften and make it easier to cut in half. Cut squash in half and scrape out seeds. Return to microwave for 15-20 minutes until cooked soft.

While squash is cooking, heat large heavy pot; add olive oil and minced garlic, leek, and red bell pepper; saute until soft. When squash is cooked, scrape out flesh, add to pot and mash with potato masher (you can also put mixture into a blender and blend until smooth). Add chicken or vegetable broth and beans. Heat thoroughly, add cilantro, salt and pepper to taste and serve. Serving suggestions: Garnish with non fat sour cream and/or fresh sprigs of cilantro.

Servings: 6     Serving size: 1-1 1/2 cups

Nutritional analysis for 1 serving: Calories 240, Protein 7.1gm; Carbohydrates 38 gm; Fat 8 gm; Saturated fat 1 gm; Sodium 335 gm(rinsing beans or using beans cooked without added salt reduces sodium); Dietary fiber4 gm.