Chipotle Squash Soup

Jan 25, 2010 by Kristi Rimkus

Chipotle Squash Soup

I’ve got to quit cooking for an army! I’m an empty nester. We are a household of two, and I cook for a household of four and more. Somehow soups and stews take on a life of their own, and grow in front of my eyes. I start taste testing and decide I need to add this or that, and before I know it, I can now feed an army.

Anyway, I love the smoky, spicy taste of chipotle, so I decided to make tonight’s meat-free meal a creamy winter squash soup. If you make this soup, take care with the peppers. Chipotle peppers can quickly turn a dish into an inferno on the tongue. We topped our soup with cooling sour cream, avocado and chopped tomato to balance the heat.

This recipe that was supposed to serve two, now serves six. The leftovers are frozen in lunch size servings in the freezer. What can I say?

Happy cooking!

Serves 6 – 1-cup servings

1 can Cannellini beans (or any white beans you have on hand), drained and rinsed
6 cups low sodium chicken broth
½ large acorn squash, seeded
½ tablespoon olive oil
2 cloves garlic, minced
½ medium onion, chopped
1 tsp chipotle peppers in adobo sauce, finely minced
½ tsp chili powder
½ tsp cumin
6 tablespoons red onion, finely chopped
1 small avocado, chopped
2 medium Roma tomato, seeded and chopped
6 tablespoons cilantro, finely chopped
6 tablespoons low fat sour cream

  1. Place squash in casserole dish in one-inch water, cut side down. Cover and microwave 15 minutes until tender. Scoop contents out into a small bowl.
  2. Heat dutch oven over medium heat and add oil. Sauté onions and garlic over medium heat until translucent. About 5 minutes.
  3. Add chicken broth, adobe pepper, chili powder, and cumin. Bring to a boil and cook another 5 minutes until onion is tender.
  4. Add squash and beans and continue to simmer over medium low heat another 5 minutes to blend flavors.
  5. Remove from heat and puree in batches in a blender, or use your immersion blender if you have one.
  6. Add soup back to dutch oven and heat through.
  7. Serve topped with red onion, avocado, tomato, sour cream and cilantro.

What’s good for me in this dish?

Winter squash are high in vitamins A and C, as well as potassium, fiber, manganese, folate, omega 3 fatty acids. It’s also high in B vitamins, copper and tryptophan. Winter squash has been found to have anti-cancer effects, and is known to have antioxidant and anti-inflammatory benefits.

Beans are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. Beans are filling and a great source of protein. Folic acid is important for the formation of red blood cells. Potassium is important for our nervous system and promotes a healthy heart rhythm. Fiber is improves digestive health.

Amount Per Serving
Calories: 185
Total Fat: 7.44g
Cholesterol: 4mg
Sodium: 572mg
Total Carbs: 22.28g
Dietary Fiber: 6.29g
Sugars: 3.32g
Protein: 8.97g
Weight Watchers Points: 4

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

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