Black Bean and Squash Soup Recipe

Looking for an easy Black bean and squash soup recipe? Learn how to make Black bean and squash soup using healthy ingredients.


Submitted by ainedb

Makes 4 servings



Black beans and curried squash soup, with hard cider (or apple juice) and pears

Recipe Ingredients for Black bean and squash soup

16 oz frozen butternut squash
1 1/2 cups black beans
1 medium red bell pepper
1 medium onion
1/2 cup mushrooms
1 tsp olive oil
2 tbsp curry powder
1 tsp cilantro
1 cup apple juice
3/4 cup canned pear
2 tbsp flax seed

Recipe Directions for Black bean and squash soup

Mash the pear. Saute the onion, pepper, and mushrooms in the olive oil (or cooking spray if desired). Rinse and drain 1 can of black beans, and thaw frozen squash. Mix all ingredients in a pot and simmer for 1 hour with no lid.
Categories

Soup

Nutrition Facts
Serving Size 355.4g
Amount Per Serving
Calories
417
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
16mg
1%
Potassium
1808mg
52%
Total Carbohydrates
79.3g
26%
Dietary Fiber
18.1g
72%
Sugars
9.9g
Protein
19.3g
Vitamin A 261% Vitamin C 183%
Calcium 19% Iron 34%
* 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
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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