Amazon Bean Soup with Winter Squash & Greens

12 Reviews
From: EatingWell Magazine February/March 2006

Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half (see Tip).

Ingredients 8 servings

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  • 1 tablespoon butter
  • 4 cloves garlic, minced
  • 2 carrots, chopped
  • 1 medium onion, chopped
  • 6 cups reduced-sodium chicken broth
  • 3 pounds buttercup squash, peeled and diced (about 6 cups)
  • 1 plum tomato, chopped
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 15-ounce cans pinto or other brown beans, rinsed
  • 10 ounces spinach, stemmed and coarsely chopped
  • 1 lime, cut into wedges

Preparation

  • Active

  • Ready In

  1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
  2. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.
  • To make squash bowls: Preheat oven to 425°F. Slice about an inch off the top of each buttercup squash. Scoop out seeds and loose flesh. Pour 1/2 inch water into a glass baking dish (or two) large enough to hold the squash. Place squash cut-side down in the water. Bake until the flesh is tender when gently poked with a knife and the squash still holds its shape, about 30 minutes.

Nutrition information

  • Serving size: 1 1/2 cups
  • Per serving: 182 calories; 3 g fat(1 g sat); 8 g fiber; 34 g carbohydrates; 10 g protein; 168 mcg folate; 4 mg cholesterol; 6 g sugars; 0 g added sugars; 18466 IU vitamin A; 39 mg vitamin C; 143 mg calcium; 3 mg iron; 710 mg sodium; 1081 mg potassium
  • Nutrition Bonus: Vitamin A (370% daily value), Vitamin C (60% dv), Folate (42% dv), Potassium (31% dv), Magnesium (24% dv), Iron (19% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 2 1/2 starch, 1 1/2 vegetable, 1 lean meat

Reviews 12

November 05, 2014
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By: MrsP
Cloyingly sweet & one note I was really excited to try this recipe, we're always looking for new healthy meal ideas! Unfortunately, the finished product was overly sweet from the buttercup squash & lacked depth of flavor. Even after jazzing it up some & trying it for lunch again today, (sometimes leftovers are better) I'm sorry to say this meal will not be repeated again. The good news is that our 10 month old seemed to enjoy it as a pur+¬e, so, I'll be blending up what's left & freezing it in cubes for future meals. Waste not, want not! Pros: Nice texture & consistency, great flavor profile for children Cons: Overly sweet, one note
September 26, 2013
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By: EatingWell User
Yum! I used delicata and added barley Yum! I used delicata squash since that's what I had in the house and it worked great. My husband balks at anything too soup-like so I usually find a way to bulk any soup into a stew. I added 2 cups uncooked quick-cooking barley at the end and voila, stew! Pros: Easy
April 18, 2013
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By: PeterM
I've made this soup twice in the past week. We are trying to eat gluten, sugar, lactose and soy free so this recipe was perfect and very delicious. I used butternut squash and used a potato peeler to peel the skin off before I cut it up. It really worked slick. I cooked up my own pinto beans the first time and used canned the second. There was no difference in the taste.
October 18, 2012
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By: EatingWell User
fantastic and easy to use substitute ingrediants This is a fantastic soup that can be easily and deliciously substituted with local, available ingredients....any local winter squash or combo of hard winter squashes.....any kind of beans works well----black, white, red, pink or brown without loss of nutrtion.....the roasted squash bowl is a great presentation but does not need to be done to enjoy this soup! Pros: very tasty and nutritious
December 17, 2011
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By: EatingWell User
Delicious and hearty on a cold day! The flavors in this soup are so tasty! I skipped the squash bowl and used butternut squash. I love the fact that this recipe is so healthy and tasty at the same time. This will be a regular for me!
February 05, 2011
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By: wonderdogg44
Awesome! I made this for dinner tonight and the only things I changed were I substituted red kidney beans for the pinto and used butternut squash. It came out really great and tasted like I used a lot more spices than I actually did. The lime also really adds great flavor!
December 09, 2010
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By: EatingWell User
Good with Kabocha Squash I used a 3 lb. Kabocha squash and it was delightful. I thought the lime was really necessary and really improved the flavor, but my husband liked it as was.
September 23, 2010
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By: EatingWell User
This soup is GREAT! We recently acquired a list of catabolic foods to help with our diets/exercise program and were happy to see four of the ingredients were catabolic! Very tasty and enough left over for tomorrow! :P D.A.Cool
February 19, 2010
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By: EatingWell User
This soup is easy and delicious. We skipped the squash bowls but it would make a fun presentation. I added chopped fresh cilantro at the end along with the lime which gave it a little zip. I think this is best made the day before, which I did, since the flavors are not bold but blend nicely together. beans, greens and winter squash, how can you go wrong!