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posted: 10/1/2013 6:00 AM

Autumn Soup for a Chilly, or Not-So-Chilly, Night

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  • Beans add fiber and protein and make this autumn squash soup a healthful, hearty meatless meal.

      Beans add fiber and protein and make this autumn squash soup a healthful, hearty meatless meal.
    Steve Lundy | Staff Photographer


2 cups diced onion

2 cloves garlic, minced

4 cups low sodium vegetable broth

2 cups low sodium garbanzo beans or dried, cooked beans

2 cups winter squash, such as acorn or butternut, cut into chunks

2 medium potatoes cut into 2-inch chunks, for 1 cup

1 cups frozen corn

1 can (14 ounces) fire roasted crushed tomatoes or 2 cups freshly chopped tomatoes

1 tablespoon dried cumin powder

teaspoon cayenne or paprika, or to taste

1 teaspoon salt, optional

3 tablespoons chopped cilantro or parsley, or more to taste

Place a nonstick, 2-quart or larger sauce pan over medium heat; add onion and dry saute 1 minute. Add the garlic and saute another 2 minutes, adding a bit of the broth if anything starts to stick.

Add the broth, winter squash and potatoes and simmer about 20 minutes or until the vegetables are cooked through. Add the beans, corn, tomatoes and cumin powder and any other seasonings that you want to add. Simmer another 5 minutes.

Taste and adjust the seasonings. Garnish with chopped cilantro or parsley.

Serves four to six.

Cook's note: This easily can be made in a pressure cooker by sauteing the onions for a few minutes over medium heat. Add the garlic and saute another minute. Add the broth, beans, squash and potatoes. Put on the lid and bring to high pressure for 3 minutes. Let the pressure come down naturally. Add the corn, tomatoes, cumin, cayenne and salt. Heat for a few minutes to let the flavors blend. Taste and adjust seasonings. Serve with the chopped cilantro.

Nutrition values per serving (assumes 6, without optional salt): 223 calories, 2 g fat, 50 g carbohydrates, 11 g fiber, 7 g protein, 344 mg sodium.

Jill Nussinow,

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