High Fiber Black Bean Soup with Squash Recipe

This southwestern-inspired soup has creamy squash, warm spices, and filling beans. It’s a good choice for when you want a nutritious option but you haven’t gone grocery shopping in a while because most of its ingredients are pantry staples or vegetables with a long shelf life like onions, butternut squash, and celery. 

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Have it for lunch or dinner with toasted whole-grain tortilla wedges and your favorite garnishes. Lime wedges, non-fat yogurt, avocado slices, chopped cilantro, and pepitas are a few options. For a cool, sweet contrast, serve with cut watermelon.

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Here are some variations. 

• For additional protein, add 1-2 cups of skinless cubed chicken breast or 6-12 ounces of cooked salmon or other fish.
• For more fiber and antioxidants, add a can of tomatoes or 1-2 roasted bell peppers cut in pieces.
• For variety, try kidney or pinto beans instead of black beans.
• For calcium, protein, and a delicious creamy finish, top each serving of hot soup with ½-1 ounce of low-fat shredded Mexican blend cheese before serving.
• Swap kabocha squash, acorn squash, or pumpkin puree for butternut squash. Sweet potatoes can also work.
• For a creamy soup, add 1 ½ cups of unsweetened almond milk or oat milk. Reduce the broth to 2 ½ cups.
• For chunky soup, skip the blending step.
• For more vegetables, add 1-2 cups of chopped zucchini, cabbage, or carrot when you add the squash.

Recipe for Squash and Black Bean Soup

Makes 4 servings

Ingredients: 

• 1 tablespoon of olive oil
• 1 medium onion, chopped
• 2 cloves of garlic, minced
• 2 stalks of celery, chopped
• 1 medium butternut squash, about 1 ½ pounds, peeled and cubed
• 1 15-oz can of black beans
• 4 cups of low-sodium vegetable broth
• 1 teaspoon of ground cumin
• 1 teaspoon of chili powder
• Salt and pepper to taste

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Instructions:

1. Heat the olive oil in a large pot. Add the onion, garlic, and celery and cook until the vegetables soften, or 5-7 minutes. 
2. Add the butternut squash and cook for another 5 minutes, stirring every minute.
3. Stir in the cumin, chili powder, salt, and pepper. Add the black beans and broth to the pot. Bring to a boil, lower to a simmer, and cook, covered, for 20-25 minutes, or until the squash is soft.
4. If desired, use an immersion blender to blend the soup. Another option is to use a blender or food processor in batches.
5. Serve with any desired garnishes.

Nutrition information per serving: 190 calories; 7 grams of fat; 1 gram of saturated fat; 600 mg of sodium; 30 grams of carbohydrates; 5 grams of sugar; 7 grams of dietary fiber; 6 grams of protein

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