Try this delicious autumn squash and bean soup, which is high in protein, fiber, and vitamin A. With several optional substitutions, this is a great way to get essential nutrients while using foods you may already have on hand.
Yield
6 Servings
Ingredients
2 Tbsp vegetable or olive oil
1 medium yellow onion (finely chopped)
2 celery stalks (finely chopped)
1 lb frozen butternut squash (cubed)
5 clv Garlic, minced
8 sprigs of thyme (or 1 tsp of dried thyme)
1/2 tsp dried red chili flakes
6 C low-sodium chicken broth
1 Rotisserie chicken (meat separated and shredded)
4 C kale (roughly chopped)
1 can low-sodium black beans (drained and rinsed)
1/2 tsp smoked or sweet paprika
1/4 tsp kosher salt
1/2 tsp ground black pepper
1/3 C heavy cream
1/3 C grated Parmesan cheese
1 Tbsp sage leaves (chopped)
Instructions
- In a large pot over medium heat, add the oil. Add finely chopped yellow onions and celery and cook until soft (about 8 minutes).
- Add frozen butternut squash, minced garlic, thyme sprigs, and chili flakes to the pot, and cook until aromatic (about 4-5 minutes).
- Once cooked, add low-sodium chicken broth, shredded rotisserie chicken, chopped kale, black beans, paprika, salt, and pepper. Bring to a boil, reduce heat to medium-low, and simmer for 25 minutes.
- Stir in heavy cream, grate Parmesan cheese, and sage. Dispose of thyme sprigs and enjoy!
Notes
- There are different protein options that can be substituted for rotisserie chicken—leftover turkey, for example, would be a great option.
- The recipe can be made with any bean of choice in place of black beans.
Nutrition Info per serving (1 cup): Calories 370, Saturated Fat 6g, Sodium 373mg, Carbohydrates 32g, Sugars 5g, Fiber 9g, Protein 32g.
Source
Recipe adapted from and photo courtesy of Dishing Out Health.