Healthy Recipes

Pinto Bean With Tomato and Butternut Squash Soup
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Servings: 6
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

  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

Melissa’s Variety Produce

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
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