Black Bean and Butternut Squash Soup

Jun 05, 2023June 5, 20230 0
Black Bean and Butternut Squash Soup - A Hearty Vegan Delight
in Soup

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon coconut oil or 1 tablespoon extra virgin olive oil
1 medium onion , chopped
3 garlic cloves , chopped
3 cups butternut squash , large dice
3 cups low sodium vegetable broth
1 teaspoon ground cumin
1 pinch dried chipotle powder or 1 pinch cayenne pepper
2 cups black beans , cooked ( about one can , rinsed and drained )
salt
chopped avocado , for garnish
chopped fresh cilantro , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
240
Sugar
7g
Fat
6g
The Black Bean and Butternut Squash Soup is a hearty vegan soup that is perfect for fall or winter. The combination of the sweet and slightly nutty butternut squash with the earthy flavour of black beans is a great match. This soup is full of flavour, healthy and is easy to make. The soup is great as an appetizer or as a main course and it can be served with crusty bread or a side salad to make a complete meal.

Instructions

1.In a large saucepan, heat the oil over medium heat. Add in the onions and garlic, and sauté for 2-3 minutes until they are translucent and fragrant.
2.Mix in the butternut squash, vegetable broth, cumin and chipotle powder. Increase the heat to high and bring to a boil.
3.Reduce heat to low, cover and simmer for 15-20 minutes or until the squash is tender and cooked.
4.Using an immersion blender or carefully transferring the soup to a blender, puree the soup until it is smooth.
5.Stir in the black beans and season with salt to taste. Heat the soup for an additional 5 minutes or until the beans are heated through.
6.Serve the soup hot, garnished with chopped avocado and fresh cilantro.

PROS

This soup is a great option for vegans and vegetarians.
It is high in plant-based protein and fiber, which can help keep you full for longer.
The butternut squash is rich in vitamin A and other antioxidants, while the black beans offer a good source of iron.

This recipe is also a crowd-pleaser and can be enjoyed by the whole family.

CONS

The soup may be too thick or hearty for some.
The chipotle powder can be too spicy for those who prefer mild flavors.

HEALTH & BENEFITS

The Black Bean and Butternut Squash Soup is a nutritious vegan recipe that’s perfect for those following a plant-based diet. Black beans are a good source of protein, fiber, and iron while butternut squash is high in vitamin A and other antioxidants. Both ingredients have anti-inflammatory properties that can help maintain healthy digestion.
In addition to this, the soup is low in calories, sugar and fat, making it a great option for those watching their macros.

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