Winter Vegetable Soup
A great way to use winter veggies, with a touch of exotic spices.
- 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
- 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, saute the onions. Add the minced garlic and saute 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.
Calories from Fat 29 (18%)
(5%)Total Fat 3g
(2%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Total Carbohydrate 29g
(21%)Dietary Fiber 5g
Sugar Alcohols 0g
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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 2014.