Spicy Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro is a great meatless meal that's gluten-free, low-glycemic, and South Beach Diet phase two. And if you skip the optional sour cream this recipe is vegan. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
I'm a well-documented fan of butternut squash, so you it's surprising I haven't made more soups using my favorite winter squash. It's partly because I love savory squash dishes, but I don't really understand the appeal of those sweet butternut squash soups that many people like. No surprise then that this Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro is savory and slightly spicy from the Green Tabasco Sauce that's stirred in at the end. I ate my soup with a generous dollop of low-fat sour cream, but if you skip the sour cream this meatless soup is vegan.
I think this soup would make a lovely Meatless Monday dinner, and if you're cooking for a family I might sprinkle some crushed tortilla chips into the soup for the kids. (You can find more meatless recipes by using the label Meatless Monday or checking Vegetarian Recipes in the recipe index. For more Meatless Monday ideas from other bloggers check Meatless Monday at BlogHer, where I write a weekly post spotlighting one of the fabulous meatless recipe ideas I find around the web or visit my Meatless Monday Pinterest board.)
Butternut squash can be a challenge to peel and cut up, but for this soup you just cut the squash in half, scrape out seeds, and roast the squash until it's tender enough to scrape away from the skin.
Here's how the squash looked after I had roasted it about an hour. Let squash cool until you can scoop it out of the skin.
Heat the olive oil and saute the onion and celery until soft, about 7 minutes; then add the minced garlic and saute 2-3 minutes more.
When the squash is cool, scrape the flesh away from the skin and mix it with the other 4 cups of broth and the ground cumin. (This is a giant 8-cup measuring cup.)
Add that mixture to the soup pot and simmer about 20 minutes more, then use an Immersion blenderor food processor to puree the soup. (Blogger error; I forgot to take a photo of the soup being pureed, but I used my immersion blender.)
Add the beans, red bell pepper, and cilantro to the pureed soup mixture and simmer about 15-20 minutes more.
Stir in desired amount of Green Tabasco Sauce and serve hot, with a dollop of low-fat sour cream or plain yogurt if desired.
Spicy Butternut Squash Soup with Black Beans, Red Bell Pepper, and Cilantro
(Makes 6-8 servings; recipe adapted from Azteca Squash Soup in Bon Appetit.
1 large butternut squash (about 1.5 lbs.)
salt and fresh ground black pepper, for seasoning squash
2 tsp. olive oil
2 cups finely chopped onion
2 cups finely chopped celery
6 cloves of garlic, finely minced (about 1 T minced garlic)
6 cups vegetable stock or canned vegetable broth (or slightly more, if you'd like a thinner soup)
2 tsp. ground cumin (or more)
1 can (15 oz.) black beans
1 medium red bell pepper, chopped small
1/2 cup chopped cilantro (plus more to garnish soup if desired)
1-2 T Green Tabasco Sauce (or other jalapeno hot sauce of your choice)
low-fat sour cream or plain Greek yogurt to garnish soup (if desired)
crushed tortilla chips to sprinkle in the soup if desired (not for South Beach Dieters)
Preheat oven or toasted oven to 400F/200C. Using a large chef's knife, cut butternut squash in half and use a sharp spoon to scoop out seeds. Place squash on a baking sheet and season with salt and fresh ground black pepper. Roast squash until it is soft enough to pierce easily with a fork, and starting to slightly brown, about 50-60 minutes. Let squash cool enough to handle.
While squash is roasting, chop onion and celery and mince the garlic. (I used fresh garlic chopped with my favorite garlic chopper and then minced with a knife.) Heat olive oil in large non-stick soup pot and saute onions and celery until they're soft, about 7 minutes. Add minced garlic and cook 2-3 minutes more. Add 2 cups of vegetable broth and simmer the mixture about 10 minutes.
As soon as the squash has cooled enough to handle, scrape the flesh away with the skin and mix it with the other 4 cups of broth and the ground cumin. Add this mixture to the soup pot and simmer about 20 minutes; then use an Immersion blender, blender, or food processor to puree the soup. (I used an immersion blender, which is by far the easiest way to do it; if you only have a blender or food processor, be very careful with the hot soup.)
While the soup simmers, rinse the black beans well with cold water and let them drain in a colander. Chop the cilantro and red bell pepper. After you're pureed the soup add the beans, red bell pepper, and cilantro and simmer about 15-20 minutes more, adding a little more vegetable stock if you'd like a thinner soup. Stir in the Green Tabasco Sauce to taste and serve hot, garnished with low-fat sour cream or plain Greek yogurt if desired and tortilla chips if desired.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a healthy low-glycemic soup for the South Beach Diet, but the use of butternut squash makes it limited to phase 2 or 3, and of course do not serve with tortilla chips for South Beach. It's a low-glycemic soup, but probably too high in carbs for most low-carb eating plans.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Meatless Soups with Butternut Squash:
Butternut Squash, Peanut, and Chipotle Soup ~ The Perfect Pantry
Autumn Harvest Soup with Butternut Squash, Kale, and Farro ~ Kalyn's Kitchen
Vegan Butternut Squash and Chickpeas Soup ~ The Shiksa in the Kitchen
Slow Cooker Thai-Inspired and Peanut Soup ~ Kalyn's Kitchen
Thai Curry Roasted Butternut Squash Soup ~ Jeanette's Healthy Living
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