Quibebe soup

Ingredients

• 1 tablespoon olive oil
• 2 cups chopped onions
• 1 1/2 cups diced tomatoes
• 2 Fresno chili peppers, chopped
• 1 1/2 garlic cloves, diced
• 8 cups low-sodium vegetable stock
• 1 butternut squash, cubed
• 3/4 teaspoon salt
• 3/4 teaspoon ground black pepper
• 1/2 teaspoon sugar
• 2 1/2 tablespoons chopped fresh parsley

Directions

In a large stockpot over medium heat, add the oil. Saute onions, tomatoes, Fresno peppers and garlic for about 15 minutes, stirring frequently. Add the vegetable stock and squash. Bring to a boil, then reduce heat to a simmer.

Once squash is tender (about 15 minutes), place soup into a blender in small batches and puree until smooth. Return soup to the pot. Stir in salt, pepper and sugar. Sprinkle parsley on top before serving.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 106
Total carbohydrate: 12 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 2 g
Saturated fat: 0 g
Serving size: 1 cup
Sodium: 280 mg
Total fat: 4 g

DASH Eating Plan Servings

Vegetables: 1 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Vegetables: 1