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Healthnotes Index:

Winter Vegetable Soup

Related recipes: Soup, Corn-Free, Dairy-Free, Egg-Free, High-Fiber Diet, Low-Calorie
Winter Vegetable Soup: Main Image

Quick Facts

Servings: 6

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A great way to use winter veggies, with a touch of exotic spices.

Ingredients

  • 1 acorn squash
  • 1 Tbs olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 15-ounce (420g) can garbanzo beans, drained
  • 2 cups canned tomatoes, slightly broken up
  • 1 cup water, or more
  • 1 bunch kale, washed and chopped into 2-inch (3cm) strips
  • 1/2 tsp salt (sea salt if on a corn-free diet*)
  • 1/2 tsp ground cumin
  • Freshly ground pepper

Directions

  • Cut the acorn squash in half and carefully slice the peel off. Remove the seeds and chop into 1–2-inch (2–5cm) pieces. Set aside.
  • In a large pot, sauté the onions. Add the minced garlic and sauté for a few more minutes.
  • Add the squash, garbanzo beans, canned tomatoes with their juices, water, cumin, salt, and pepper and bring to a boil.
  • Cover the pot and simmer for about 30 minutes, until the squash is tender. Add more water if needed.
  • Add the chopped kale and simmer for another 10 minutes, until the kale is cooked and greatly reduced in size. Test the seasoning, adding more cumin or pepper if a spicier soup is desired.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts

Calories 157
  Calories from Fat 29 (18%)
(5%)Total Fat 3g
(2%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(0%)Cholesterol 0mg
(17%)Sodium 416mg
(16%)Potassium 554mg
Total Carbohydrate 29g
(21%)Dietary Fiber 5g
Sugars 2g
Sugar Alcohols 0g
(10%)Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2015 Aisle7. All rights reserved. Aisle7.com

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

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