This smokey and spicy, winter soup incorporates the seasonal butternut squash full of anti-oxidants and vitamin A which is needed for good skin and eye health. It is also high in dietary fibre and phyto-nutrients.
The black beans are high in fibre and protein and if served with corn bread would make a complete protein meal. Using home-made bone broth, renowned for its gut healing properties, will also ensure essential vitamins and mineral are easily absorbed.
800mls chicken bone broth
400g can black beans drained and rinsed
2 large garlic cloves peeled
1tbsp olive oil
1 medium onion small diced
1 medium carrot small diced
1 stick celery small diced
1tsp dried oregano
½tsp smoked paprika
½tsp ground cumin
Large pinch of salt and pepper
400g butternut squash peeled and medium diced
1 tin chopped tomatoes drained reserving juice
1tbsp lemon juice
50g fresh baby spinach roughly chopped
2tbsp toasted butternut squash seeds
- Heat oil in heavy bottom stockpot over a medium heat and sauté the onions, celery and carrot. Stir frequently until softened but not browned 4-6 mins.
- Add 1 crushed garlic clove and sauté for a further min adding a slash of broth if required to deglaze the pan.
- Add oregano, paprika, cumin and salt and pepper, cook for 1-2 min stirring continuously until fragrant.
- Add butternut squash and drained chopped tomatoes, cook for a further 2-3 mins stirring continuously.
- Top up the drained tomato juice to 400mls with broth and add to pot, bring to boil and part cover then simmer for 10 mins until veg is just tender (do not over-cook at this point).
- Add the black beans, remaining broth and 1tbsp lemon juice, stir and simmer for 5-10 mins until all veg is cooked through.
- Taste and adjust seasoning as necessary.
- Just before serving stir in spinach until just wilting.
- Garnish with toasted seeds.