Quibebe soup - Mayo Clinic

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Quibebe soup

Print Products and services By Mayo Clinic Staff

Dietitian s tip

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.

Number of servings

Serves 8 Healthy carb

Ingredients

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

Directions

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.

Nutritional analysis per serving

Serving size 1 cup

Calories 106Total fat 4 gSaturated fat 0 gTrans fat 0 gMonounsaturated fat 3 gCholesterol 0 mgSodium 280 mgTotal carbohydrate 12 gDietary fiber 3 gTotal sugars 6 gProtein 2 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Carbohydrates 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables 1

DASH Eating Plan Servings

Vegetables 1 1/2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet May 21, 2016

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