Butternut Squash Bean Soup
295kcal
Ingredients
- 3 cups butternut squash cut into bite-size pieces (about 1/2 medium squash)
- 2 tbsp olive oil divided
- 1/2 small yellow onion chopped
- 2 cloves minced garlic
- 6 cups low sodium vegetable broth or chicken broth
- 1 tsp vegetable soup base optional
- 1 tsp dried thyme
- 15 ounce white beans canned, drained
- 15 ounce chickpeas canned, drained
- 1/2 cup couscous cooked according to package directions
- 1/4 cup almond slices
- 1/4 cup parsley chopped
- salt and pepper
- extra almonds and parsley for garnish optional
Instructions
- Heat 1 tablespoon olive oil in large skillet over medium heat. Add squash, stir and cook covered for 8 minutes. Stirring occasionally.
- Meanwhile, heat remaining oil in a large dutch oven or soup pot over medium high heat. Add onions and cook until tender, about 5 minutes. Stir onions occasionally. Add garlic and cook an additional 1 minute.
- Add broth, soup base, thyme, chickpeas and cooked squash to the dutch oven and bring to a boil. Reduce heat to a simmer.
- In the can or a bowl, slightly mash the white beans with a fork. Add to the pot with the chickpeas. Continue simmering for additional 5 minutes. Add salt and pepper to taste.
- Fluff the cooked couscous, fold in the almonds and parsley.
- Ladle hot soup into bowls, top each with 1/4 cup of couscous mixture. Garnish with additional almonds and parsley. Serve hot.
Nutrition
Serving1cupCalories295kcalCarbohydrates46.51gProtein12.9gFat7.42gSaturated Fat0.87gSodium719.13mgPotassium703.91mgFiber9.71gSugar5.78gVitamin A6128.47IUVitamin C14.77mgCalcium119.79mgIron4.42mg
Notes
To add extra flavor, add 1 teaspoon (or more) jarred vegetable or chicken soup base. Soup base mix is high in sodium, so no other salt was included in this recipe, except to taste.
*Jarred soup base is available in the soup aisle at most grocery stores.