Health Information Library

Quibebe soup

May 21, 2016

Recipe

Need a new recipe for butternut squash? Try quibebe — a delicious, thick, squash-based South American soup.

Serves 8

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.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 1/2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 106 Calories 12 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 3 g Monounsaturated fat Potassium 2 g Protein 0 g Saturated fat 1 cup Serving size 280 mg Sodium 4 g Total fat