Every week our friends at the Natural Gourmet Institute in New York City develop a new healthy recipe exclusively for our readers. This fall stew was created for Kidist Y. of Parkland, Florida. She wrote, “I have diabetes and high blood pressure. I am chunky, the weight is not helping. I would like recipes that simple to make. Maybe one that I can use a crock pot.”
This wholesome soup is a perfect satisfying meal to aid in weight loss as it’s packed with filling fiber while remaining low in calories at just 220 per serving. Unlike many other soups, this recipe is low in sodium, so it’s a good choice for anyone concerned with high blood pressure. Cumin adds subtle spice and the butternut squash, parsnips, and corn all lend a beautiful sweetness to this warming dish.
Photos by Amanda Jedeikin
Ingredients
- 1 Spanish onion, large dice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 1 tablespoon ground cumin
- 4 cups filtered water, or low-sodium stock
- 1 bay leaf
- 1 small butternut squash, peeled and cut into medium size dice
- 3 medium parsnips, cut into medium dice
- 3 ribs celery, cut in large dice
- 2 1/4 cups fresh or frozen organic corn kernels
- 1 red pepper, cut into medium dice
- 1 green pepper, cut into medium dice
- 1 1/2 cups white beans (cooked)
- 1 tablespoon cilantro, chopped
Directions
In 1-gallon pot, sweat onion in oil with salt, until soft.
Add cumin and sweat a few minutes.
Add water and bay leaf.
Add vegetables in order given: squash, parsnips, sweet potatoes, celery, corn, red, and green pepper.
Turn up heat until water bubbles, then lower and simmer covered, 40-45 minutes.
Stir vegetables until thoroughly mixed and squash falls apart. Add beans.
Cover and simmer 10 minutes more.
Stir in cilantro and serve.
Nutritional Information
- Calories
- 220
- Total Fat
- 6g
- Saturated Fat
- 1g
- Cholesterol
- 0mg
- Sodium
- 450mg
- Carbohydrates
- 38g
- Dietary Fiber
- 9g
- Sugars
- 10g
- Protein
- 7g
YIELD:
6-8 servings
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