Winter Vegetable Soup

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

Preparation facts

Servings: 6

Yield: 10 cups (2.5L)

Ingredients

1 acorn squash

1 Tbs (15mL) olive oil

1 medium onion, chopped

2 cloves garlic, chopped

1 15-ounce (420g) can garbanzo beans, drained

2 cups (450g) tinned tomatoes, slightly broken up

1 cup (240mL) water, or more

1 bunch kale, washed and chopped into 2-inch (3cm) strips

1/2 tsp (3g) salt (sea salt if on a corn-free diet*)

1/2 tsp (1g) 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 chopped garlic and sauté for a few more minutes.

Add the squash, garbanzo beans, tinned 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

Serving Size 1 serving

Calories 156

Calories from Fat 29 (19%)

% Daily Value*

5%Total Fat 3g

2%Saturated Fat 0.4g

Polyunsaturated Fat 0.7g

Monounsaturated Fat 1.9g

0%Cholesterol 0mg

25%Sodium 609mg

15%Potassium 519mg

9%Total Carbohydrate 28g

25%Dietary Fiber 6.3g

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.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.