Quibebe soup

Dietician's Tip

If you can't find fresh Fresno chili peppers, use dried red pepper flakes instead. Start with 1/2 teaspoon and add more to taste.

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

Last Updated May 21, 2016


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