Health Information

Pinto Bean With Tomato and Butternut Squash Soup

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Nutrition Facts

Serving Size 1/6 recipe
Calories 290
Calories from Fat 35
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 390 mg
Total Carbohydrate 54 g
Dietary Fiber 16 g
Sugars 11 g
Proteins 14 g
Vitamin A 120% DV
Vitamin C 50% DV
Calcium 15% DV
Iron 25% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings 6
Preparation Time 40 minutes

Cups of Fruits and Vegetables Per Person: 3.0

Ingredients and Preparation

Ingredients Measures
Olive oil 1 tablespoon
Yellow onion chopped 2 cups
Celery, chopped 1 cup
Garlic cloves, roasted and minced
Low sodium vegetable broth 1 cup
Water 5 cups
Pinto beans, drained 2 cans (15 ounces each)
Diced tomatoes 1 can (14.5 ounces)
Butternut squash, peeled, seeded, and cut into ½ inch pieces 2 cups
Dried oregano 1 teaspoon
Dried red pepper flakes, crushed ½ teaspoon
Basil, chopped 6 tablespoon

Directions

  1. Heat oil in heavy, large pot over medium-high heat.
  2. Add onions and celery; sauté until onions are golden, about 7 minutes.
  3. Add garlic and dried red pepper flakes; stir 1 minute.
  4. Add broth, water, and all other ingredients except the basil; bring to boil.
  5. Reduce heat; cover and simmer until squash is tender, about 15 minutes.
  6. Transfer 3 cups soup to blender; cool slightly, then puree until smooth.
  7. Return puree to pot with soup.
  8. Simmer until heated through, about 5 minutes.
  9. Ladle soup into 6 bowls. Sprinkle each with 1 tablespoon basil and serve.
  • Diabetic Exchange

    Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 0; Carbs: 3; Other: 0

    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

  • Source

    Melissa’s Variety Produce