Butternut Squash and White Bean Soup
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Serves5 ()
SWAP ScoreWhat's this?
Ingredients
- 1 large butternut squash
- 2 tablespoon olive oil
- 1 medium onion chopped
- 2 cloves garlic finely chopped
- 1 1-inch piece fresh ginger finely chopped
- 6 cup low-sodium chicken broth (or vegetable broth)
- 6 sprigs fresh thyme (or 1/2 teaspoon dried)
- 1 15-ounce can white beans drained and rinsed
- 1 15-ounce can chickpeas drained and rinsed
- 1/2 cup couscous
- 1/4 cup roasted pistachios finely chopped
- 1/4 cup fresh cilantro chopped
- 1 each scallion sliced
Directions
- Cut top and bottom off of squash. Peel, scrape out seeds and cut into 1/2-inch pieces. Heat 1 tablespoon olive oil in nonstick skillet on medium. Add the squash and cook, covered, stirring occasionally, 8 minutes.
- Meanwhile, heat remaining oil in Dutch oven on medium. Add onion and cook, covered, stirring occasionally, 6 minutes. Stir in garlic and cook 1 minute.
- Add broth, thyme and butternut squash and bring to a boil. Using a fork, mash white beans and add to soup along with chickpeas.
- Cook couscous as label directs; fluff with fork and fold in pistachios, apricots, cilantro and scallion. Serve soup topped with couscous mixture.
Recipe Tips
Easily peel ginger by using the edge of a soup spoon.
Substitute 2 hales canned apricots for dried, or omit completely.
Nutrition Facts
Butternut Squash and White Bean Soup
Amount Per Serving
Calories 413
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 617mg
26%
Potassium 1004mg
29%
Total Carbohydrates 58g
19%
Dietary Fiber 13g
52%
Sugars 6g
Protein 21g
42%
Vitamin A
95%
Vitamin C
17%
Vitamin D0%
Calcium
12%
Iron
28%
* Percent Daily Values are based on a 2000 calorie diet.
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