Related recipes: Beans and Grains, Corn-Free, Dairy-Free, Easy,
Egg-Free, Garlic, High Fiber, Low-Fat,
Onions, Soups, Soups/Salads, Soy-Free,
Tomatoes, Vegan, Vegetarian, Wheat-Free, Winter Squash
A great way to use winter veggies, 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, minced
1 15-ounce (420g) can garbanzo beans, drained
2 cups (450g) canned 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 minced garlic and
sauté for a few more minutes.
Add the squash, garbanzo beans, canned 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