Butternut Squash and Black Bean Soup

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Butternut squash and black bean soup is a tasty and nutritious meal perfect for chilly days. This hearty soup combines the sweetness of butternut squash with the earthy flavor of black beans. It’s easy to make and takes only 40 minutes from start to finish.

The recipe uses simple ingredients like diced butternut squash, onion, garlic, and canned black beans. Spices like chili powder, cumin, and smoked paprika give the soup a warm, savory taste.

Kale added at the end provides extra nutrients and a pop of color. This soup is great for lunch or dinner and can be topped with cilantro, jalapeno, or avocado for extra flavor.

Exact Ingredients List

Here’s what you’ll need to make this tasty Butternut Squash and Black Bean Soup:

• 2 lbs butternut squash, cut into ¾ inch cubes
• 1 onion, diced
• 3 cloves garlic, minced
• 1 Tbsp olive oil
• 1 ½ tsp chili powder
• 1 tsp cumin
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ¾ tsp salt
• ½ tsp freshly cracked black pepper
• 1 can (15 oz) black beans, drained
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 4 cups chicken broth
• 4 cups chopped kale

The chef can grab these items from their pantry or local grocery store. Most are common ingredients, but the fire-roasted tomatoes add a nice touch of flavor. The butternut squash is the star, so pick a good one!

Instructions

Start by peeling and dicing the butternut squash into ¾-inch cubes. Dice the onion and mince the garlic cloves.

Heat olive oil in a large pot over medium heat. Add the diced onion and minced garlic. Cook for 2-3 minutes until the onions turn soft and clear.

Sprinkle in the spices: chili powder, cumin, garlic powder, smoked paprika, salt, and black pepper. Stir and cook for 1-2 minutes to bring out the flavors.

Add the diced squash, drained black beans, and fire-roasted tomatoes to the pot. Pour in the chicken broth and give everything a good stir.

Cover the pot and bring the soup to a boil. Once it’s bubbling, turn the heat down to medium-low. Let it simmer for 25 minutes.

In the last few minutes of cooking, take off the lid and add the chopped kale. Stir it into the soup and cook without the lid.

Turn off the heat and serve the soup hot. Top with cilantro, jalapeno, or avocado if you like. Enjoy your tasty creation!

Possible Substitutes List

Can’t find butternut squash? No worries! There are plenty of tasty alternatives that work well in this soup. Here’s a list of substitutes you can try:

• Acorn squash
• Sugar pumpkin
• Sweet potato
• Carrots

These options have similar textures and flavors to butternut squash. They’ll blend nicely with the black beans and spices in the recipe.

For the kale, you might consider:

• Spinach
• Swiss chard
• Collard greens

These leafy greens will add a nice pop of color and nutrients to your soup.

If you’re out of black beans, try:

• Pinto beans
• Kidney beans
• Navy beans

These bean varieties will still give your soup a hearty, protein-packed boost.

Don’t have fire-roasted tomatoes? Regular diced tomatoes work just fine. You can add a touch of smoked paprika for that roasted flavor.

For a vegetarian version, swap the chicken broth for vegetable broth. It’s an easy switch that doesn’t change the taste much.

How To Make It Diabetes-Friendly

This butternut squash and black bean soup can be easily adapted for those managing diabetes. The recipe is already packed with fiber-rich ingredients like butternut squash, black beans, and kale, which help slow down sugar absorption.

To make it even more diabetes-friendly, try these simple tweaks:

1. Use low-sodium chicken broth to reduce salt intake.
2. Skip the optional toppings like avocado to lower the fat content.
3. Add extra kale or other non-starchy veggies for more fiber and nutrients.

For portion control, measure out 1-cup servings. This helps manage carbohydrate intake. Pair the soup with a small side salad for a balanced meal.

Consider using an immersion blender to partially blend the soup. This creates a creamier texture without adding extra calories or carbs. The natural sweetness of the butternut squash eliminates the need for added sugars.

By making these small changes, people with diabetes can enjoy this tasty and nutritious soup as part of a healthy meal plan. Always consult with a healthcare provider or dietitian for personalized advice on managing diabetes through diet.

Tips, Tricks & Storing

For the best flavor, toast the spices in the pot before adding other ingredients. This brings out their aroma and taste. To save time, buy pre-cut butternut squash at the grocery store.

Swap kale for spinach or Swiss chard if preferred. For a thicker soup, blend half the mixture and return it to the pot. Add a squeeze of lime juice before serving for extra zing.

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stove or in the microwave. The soup may thicken when chilled, so add a splash of broth when reheating.

This soup freezes well for up to 3 months. Let it cool completely before transferring to freezer-safe containers. Thaw overnight in the fridge before reheating.

Try these tasty toppings:

• Crumbled queso fresco
• Diced avocado
• Toasted pumpkin seeds
• Sour cream or Greek yogurt
• Chopped fresh cilantro