Amazon Bean Soup with Winter Squash and Greens

BEAN SOUPServes: 8 (Serving size: 1 1⁄2 cups)


  • 1 tablespoon butter
  • 4 cloves garlic, minced, or 2 teaspoons minced garlic
  • 2 carrots, chopped
  • 1 medium onion, chopped
  • 6 cups reduced-sodium chicken broth
  • 3 pounds winter squash peeled and diced (about 6 cups)
  • 1 plum tomato, chopped
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1⁄8 teaspoon freshly ground black pepper
  • 2 15-ounce cans pinto or other canned beans, drained and rinsed
  • 10 ounces spinach, stemmed, and coarsely chopped
  • 1 lime, cut into wedges – optional


  1. Melt butter in a Dutch oven (or thickwalled, usually cast iron cooking pot with tight-fitting lid) 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.

Nutrient information per serving
223 calories; 3 gm fat (2 gm sat., 0 gm mono); 8 mg cholesterol; 310 mg sodium; 43 gm carbohydrates; 0 gm added sugars; 10 gm fiber; 11 gm protein; 927 mg potassium

Adapted from

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner