l love the colorful combo of orange butternut squash, white cannellini beans, and red kidney beans, but you could also use chickpeas, pink beans, and/or navy beans.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 minutes 

Serves: 8

Ingredients

  • 2 Tbs. extra-virgin olive oil
  • 1 white onion, diced
  • 2 Tbs. tomato paste
  • 3 cloves garlic, minced
  • 1 Tbs. minced ginger
  • 1 Tbs. smoked paprika
  • 1 tsp. ground cumin
  • pinch of cinnamon
  • 2 cups diced butternut squash
  • 2 15 oz. cans no-salt-added beans, undrained
  • 1 cup vegetable stock, preferably homemade
  • 1 tsp. kosher salt
  • freshly ground black pepper, to taste

Instructions

  1. In a large heavy pot over medium heat, heat the oil until shimmering. Sauté the onion until softened, 2–3 minutes.
  2. Add the tomato paste, garlic, ginger, paprika, cumin, and cinnamon. Cook, stirring often, until the tomato paste darkens, 1–2 minutes.
  3. Add the squash, beans with their liquid, stock, salt, and pepper. Simmer until the squash is tender, 10–12 minutes.

Nutrition Information

Per serving (1 cup): 

  • Calories: 140
  • Total fat: 4 g
  • Sat fat: 0.5 g
  • Carbs: 22 g
  • Fiber: 8 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 7 g
  • Sodium: 270 mg

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HCK soups book cover

Booklet

The Healthy Cook's Kitchen: Soup

The supermarket is full of canned soups. But, as far as your health...and your taste buds...are concerned, none can hold a candle to this collection of Healthy Cook Kate Sherwood’s favorite soup recipes. Not only are they lick-the-bowl delicious; they’re packed with vegetables, beans, and lentils. And Kate shows you tricks—Creamy Vegetable Soup without cream, Chicken Tortilla Soup using a store-bought rotisserie chicken—that will help you up your soup game.

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