2 Tablespoons olive oil or other cooking oil
1 medium onion, diced
2 garlic cloves, coarsely chopped
1 pound acorn squash, peeled, seeded, and cut into small chunks
1 bunch kale (3/4 pound), ribs removed, and leaves torn
5 1/2 cups (43.5 ounces) low-sodium chicken broth
1 can (14 ounces) cannellini beans, rinsed
3 sprigs thyme
Salt and pepper to taste
Grated parmesan cheese, for serving (optional)
Winter Harvest Soup
Servings: 5-6
Ingredients:
Directions:
- In a large heavy pot, heat oil over medium. Cook onion and garlic for about 3 minutes.
- Add squash and kale and cook until kale is wilted, about 3 minutes; season with salt and pepper.
- Add broth, beans, and thyme. Bring to a simmer and cook until squash and kale are tender, about 12 minutes.
- Season soup with salt and pepper to taste and serve with parmesan cheese, if desired.
Recipe courtesy of Maryland WIC Cookbook
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Winter Harvest Soup
Servings: 5-6
Ingredients:
2 Tablespoons olive oil or other cooking oil
1 medium onion, diced
2 garlic cloves, coarsely chopped
1 pound acorn squash, peeled, seeded, and cut into small chunks
1 bunch kale (3/4 pound), ribs removed, and leaves torn
5 1/2 cups (43.5 ounces) low-sodium chicken broth
1 can (14 ounces) cannellini beans, rinsed
3 sprigs thyme
Salt and pepper to taste
Grated parmesan cheese, for serving (optional)
Directions:
- In a large heavy pot, heat oil over medium. Cook onion and garlic for about 3 minutes.
- Add squash and kale and cook until kale is wilted, about 3 minutes; season with salt and pepper.
- Add broth, beans, and thyme. Bring to a simmer and cook until squash and kale are tender, about 12 minutes.
- Season soup with salt and pepper to taste and serve with parmesan cheese, if desired.
Recipe courtesy of Maryland WIC Cookbook
Nutrition Facts
6 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 140 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 90mg | 4% | |
| Total Carbohydrate 17g | 6% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 8g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 125mg | 10% | |
| Iron 2mg | 10% | |
| Potassium 759mg | 15% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.