Bean and Squash Soup

A healthy soup packed with nutrients and lots of flavor.

January 2011 (Web-exclusive) | By USDA/FAS Manila
Bean and Squash Soup
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January 2011 (Web-exclusive)

Healthy food can be delicious and easy to prepare! This soup is packed with nutrients and fiber thanks to squash, peas, chickpeas and beans. Serve with Yellow pea and Cornmeal Buns.

Yield 10 to 12 servings

3 tablespoons olive oil
3 cloves garlic, minced
1 small onion, peeled and chopped
3 cups (around 400 grams) squash, diced
1 220 g can peas, drained
1 450 g can chickpeas, drained then peeled
2 cans pork and beans
8 cups chicken stock
2 teaspoons fresh sage or basil
1 cup grated parmesan cheese
salt and pepper
toasted squash seeds for garnish

1  Heat olive oil in a pot then add the onion. Saute until transluscent. Add the garlic and cook briefly.

2  Add the squash and chicken stock. Bring to a boil then simmer for 15 minutes.

3  Add the peas, chickpeas and beans. Cook for another 15-20 minutes, or until squash becomes tender. Add more stock if necessary.

4  Add the sage or basil. Season with salt and pepper. Stir in half of Parmesan cheese.

5  Transfer to a serving bowl. Top with toasted squash seeds. Serve with the remaining Parmesan cheese.


Recipe by Jill F. Sandique for USDA/FAS Manila


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