Try this delicious healthful meal !! Cook for the week and include this in your yummy healthy cookin’s !! Remember eating healthy CAN be delicious if you do it rite !!! Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half.
Serves : 8
Prep Time : 40 Min
Total Time : 70 Min
Ingredients
1 tablespoon butter
4 cloves garlic, minced
2 carrots, chopped
1 medium onion, chopped
6 cups reduced-sodium chicken broth
3 pounds buttercup squash, peeled and diced (about 6 cups)
1 plum tomato, chopped
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 15-ounce c pinto or other brown beans, rinsed
10 ounces spinach, stemmed and coarsely chopped
1 lime, cut into wedges
Nutrition Info :
Serving: Per serving
Calories: 223
Carbohydrates: 43g
Fat: 3g
Protein: 11g
Dietary Fiber: 10g
Saturated Fat: 2g
Monounsaturated Fat: 0g
Cholesterol: 8mg
Potassium: 927mg
Sodium: 310mg
Exchanges: 2 1/2 starch, 1 1/2 vegetable, 1 lean meat
Carbohydrate Servings: 2
Cooking Directions
Step 1
Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
Step 2
Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.
ENJOY !
Recipe By Eating Well
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