Heart Healthy Pumpkin and Black Bean Soup

skeetpea

Found this recipe online because I was looking for something to make with my can of black beans. Made this for lunch today and it was fabulous! I made a few adjustments because I didn't have light cream or all the spices, but it was still very good and very filling! The salt content is a little high for my liking, and I think with some adjustments that can be reduced, but the low cal and high fiber content really make this worth it. Also, the original recipe calls that this serves 4, but after making it it could easily serve 6 because there is so much of it and it is so filling.


Heart Healthy Pumpkin and Black Bean Soup


Ingredients:
1- 1/2 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
4 cups canned or fresh low-sodium Swanson's 98% fat free chicken stock
1 can (14 1/2 ounces) diced tomatoes in juice
1 can (15 ounces) black beans, drained
2 cans (15 ounces) pumpkin puree
1/2 cup light cream
1 teaspoon curry powder
1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
coarse salt
fresh chives for garnish

How to make it:
Heat soup pot over medium heat. Add oil.
When oil is hot, add onion.
Saute onions 5 minutes.
Add broth, tomatoes, black beans and pumpkin puree.
Stir to combine ingredients and bring soup to a boil.
Reduce heat to medium low and stir in cream, curry, cumin, cayenne and salt, to taste.
Simmer 5 minutes, adjust seasonings and serve garnished with chives.

Nutrition info could be different based on your specific brands used for above ingredients.
Serves: 6
Cals: 199
Carbs: 27
Fat: 8
Protein: 9
Fiber: 10
Sodium: 757 (without added salt to taste)

enjoy!

goldilocks007

Looks great. It also looks like it may be good with a butternut squash as well. I will probably make it later this week. You can lower the sodium content by over half by using no salt added tomatoes, using dry and cooked black beans, and to use 2 cups of the low sodium chicken broth and then use 2 cups of water (4 cups total of fluid).

shannahrose

bump!

Mande_G

Bump!