Amazon Bean Soup with Winter Squash & Greens

1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5-7 minutes.
2. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
3. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot.
4. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

Tips

To make squash bowls: Preheat oven to 425 degrees F. Slice about an inch off the top of each buttercup squash. Scoop out seeds and loose flesh. Pour 1/2 inch water into a glass baking dish (or two) large enough to hold the squash. Place squash cut-side down in the water. Bake until the flesh is tender when gently poked with a knife and the squash still holds its shape, about 30 minutes.

Per serving: 181 calories; 2 g fat (1 g saturated fat, 0 g mono unsaturated fat); 4 mg cholesterol; 34 g carbohydrates; 10 g protein; 8 g fiber; 618 mg sodium; 1080 mg potassium

Nutrition Bonus: Vitamin A (510% daily value), Vitamin C (90% dv), Folate (46% dv), Potassium (34% dv).

Exchanges: 2-1/2 starch, 1-1/2 vegetable, 1 lean meat

Contributed by: EatingWell.com

Shaped like a flattened drum, buttercup squash most closely resembles the local squash used in this comforting hearty soup from northern Brazil. It has a dark green peel, a grayish turban-shaped top and dense orange flesh. Hubbard, butternut or delicata squashes could also be used. Instead of the lip-numbing Brazilian green jambu, we have used spinach. For a more festive look, serve in a roasted squash half (see Tip).