Black Bean & Butternut Soup Recipe

Looking for an easy Black Bean & Butternut Soup recipe? Learn how to make Black Bean & Butternut Soup using healthy ingredients.


Submitted by lesliegwinn

Makes 4 servings



Some of my measurements are pretty vague, but in a stew-like soup, perfection is not necessary. Taste as you go, add more spice if necessary but beware that both chipotle and cayenne are SPICY, so start small. You can cook your beans from scratch or used canned for the sake of time.

Recipe Ingredients for Black Bean & Butternut Soup

1 tbsp. extra virgin olive oil
1 medium yellow onion, chopped
3 cloves garlic, chopped
2 c cabbage, chopped
3 cups Squash Butternut
3 cups low sodium vegetable broth
1 tsp. cumin
1 tsp. cocoa powder
1 pinch cayenne pepper
16 oz CAN black beans, drained
1 pinch salt
1 avocado
1/4 c cilantro

Recipe Directions for Black Bean & Butternut Soup

  1. In a heavy bottomed pot, warm the coconut oil over medium heat. Add the chopped onion and saute until just beginning to brown, about 6-8 minutes. Add the garlic, cabbage, squash and broth. Turn the heat down to a gentle simmer, cover the pot and cook for about 15-20 minutes for the vegetables to cook.

  2. Add the spices and the beans and stir. Let everything continue to cook another ten minutes for the flavors to blend. Salt to taste. At this point, I did a few pulses with my immersion blender through the soup, because I wanted to thicken up the broth a bit. This is optional, but makes it seem a bit thicker. You could alternatively, run just a bit of the soup through a blender or food processor, and add it back in to the pot. OR a sprinkle of cornmeal will help thicken it as well.

  3. For the tortilla crispies, preheat the oven to 375'. Stack them and slice into thin matchsticks. Spread on a baking sheet, dirzzle with the oil, sprinkle the salt and toss gently to coat. Spread them in a single layer on the baking sheet and bake for about 10-15 minutes until they are light brown and crispy, giving the pan a shake halfway through.

  4. Garnish each both with some diced avocado, a handful of chopped cilantro and some of the tortilla crispies! A sprinkle of goat cheese would be quite nice as well.

Categories

Beans, Soup

Nutrition Facts
Serving Size 518.9g
Amount Per Serving
Calories
288
Calories from Fat
104
% Daily Value*
Total Fat
11.5g
18%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
783mg
33%
Potassium
1182mg
34%
Total Carbohydrates
46.1g
15%
Dietary Fiber
14.2g
57%
Sugars
7.4g
Protein
9.2g
Vitamin A 169% Vitamin C 72%
Calcium 14% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement