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Soybean-Squash Soup

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Soybean-Squash Soup
  • Prep Time 20 min
  • Total Time 60 min
  • Servings 4
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Ingredients

1
tablespoon olive oil
1
large onion, chopped (1 cup)
2
cloves garlic, finely chopped
1
small butternut squash (about 1 1/4 lb), peeled, seeded and cubed (about 3 cups)
1
can (15 oz) black soybeans, drained, rinsed
1
can (14.5 oz) diced tomatoes, undrained
1
tablespoon ground cumin
1/4
teaspoon crushed red pepper flakes
1/4
teaspoon pepper
1/8
teaspoon salt
1
cup vegetable broth or water

Directions

  • 1 In 5-quart Dutch oven or stockpot, heat oil over medium-high heat. Add onion and garlic; cook 3 minutes, stirring frequently, until onion is tender.
  • 2 Stir in remaining ingredients. Heat to boiling. Reduce heat; cover and simmer 40 minutes or until squash is tender.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
280
(
Calories from Fat
100
)
Daily Value
Total Fat
11g
17%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
740mg
31%
Potassium
800mg
23%
Total Carbohydrate
29g
10%
(
Dietary Fiber
9g
39%
,
Sugars
10g
)
Protein
15g
Daily Value*:
Vitamin A
250%
250%
Vitamin C
30%
30%
Calcium
15%
15%
Iron
35%
35%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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