University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
AUTUMN VEGETABLE SOUP

Ingredients

  • 1 Tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 red bell pepper, chopped
  • 2 teaspoon dried rosemary
  • ¼ teaspoon red pepper flakes
  • 2 pounds butternut or other hard-shelled squash
  • 4 cups low-sodium low fat chicken broth
  • 1 – 15 ounce can cannellini beans, rinsed and drained
  • 1 bunch Swiss chard, tough stems removed, coarsely chopped

Directions

  1. Warm oil in a large saucepan over medium heat. Add the onion, bell pepper, rosemary, and pepper flakes. Sauté until the onion and bell pepper are tender, about 12 minutes.
  2. Add the squash and cook, stirring frequently, about 2 minutes.
  3. Add the 4 cups broth and the beans. Bring to a boil, reduce the heat to simmer, stirring occasionally, about 25 minutes.
  4. Add the chopped chard and simmer until wilted, about 5 minutes. Thin the soup with more broth if desired.
  5. Preparation time: 5-10 minutes
Total time: 1 hour
Preparation time:
Nutrition Facts
Servings per Recipe: 6 servings
Amount Per Serving
Calories 175 Calories from Fat 32
Total Fat 4 g
Cholesterol 0 mg
Sodium 345 mg
Carbohydrate 30 g
Dietary Fiber 7 g
Protein 10 g
Exchange 2 starch, 1 fat
Carbohydrate Units 2

Print 3x5 Recipe Card
Print 4x6 Recipe Card