Amazon Bean Soup With Winter Squash & Greens Recipe

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Amazon Bean Soup With Winter Squash & Greens
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  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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 87.22 Kcal (365 kJ)
Calories from fat 13.72 Kcal
% Daily Value*
Total Fat 1.52g 2%
Cholesterol 3.82mg 1%
Sodium 543.19mg 23%
Potassium 451.9mg 10%
Total Carbs 13.84g 5%
Sugars 4.38g 18%
Dietary Fiber 2.69g 11%
Protein 4.81g 10%
Vitamin C 23.5mg 39%
Vitamin A 4mg 134%
Iron 1.3mg 7%
Calcium 87.6mg 9%
Amount Per 100 g
Calories 20.12 Kcal (84 kJ)
Calories from fat 3.17 Kcal
% Daily Value*
Total Fat 0.35g 2%
Cholesterol 0.88mg 1%
Sodium 125.29mg 23%
Potassium 104.23mg 10%
Total Carbs 3.19g 5%
Sugars 1.01g 18%
Dietary Fiber 0.62g 11%
Protein 1.11g 10%
Vitamin C 5.4mg 39%
Vitamin A 0.9mg 134%
Iron 0.3mg 7%
Calcium 20.2mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.3
  • 2

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • low sodium,
  • cholesterol free

Bad Points

  • High in Sodium

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