Southwest Bean Soup

lotusfromthemud

Got twenty minutes or so....bored of salad?....enjoy!

1 TBsp veg oil
1-2 red pepper, chopped
1-2 med. onion, chopped
1 TBsp garlic, minced (about one clove)
2 tsp ground cumin
1/2 tsp salt
1 can (15 oz) pumpkin
1 can (15.5 oz) pinto beans, rinsed and drained
4 cups fat free reduced sodium vegetable broth (I used chicken broth)
1 cups baby spinach, shredded
4 tsp chopped roasted pumpkin seeds
lime wedges or sherry vinegar (optional)

heat oil over medium heat. Saute onion, pepper, cumin and salt until tender (about 5 minutes). Add minced garlic, and saute for about 30 seconds more.

add canned pumpkin, beans, broth. Simmer ten minutes (or more)

Stir in spinach, cook for about two minutes, until wilted.

Sprinkle pumpkin seeds on each serving, garnish with a squeeze of lim or vinegar if desired.

as listed: 231 calories per serving, 7 g fat (1 g sat), 724 mg sodium, 36 g carbs, 10 g fiber and 9 g protein.

I added hot sauce, as wasn't spicy enough for me. If you have the calories, a tbsp of plain yogurt or sour cream is very good in this. I also like to crumble some baked tortilla chips in. Very filling for a vegetable soup.

(from Women's Health Magazine)

lotusfromthemud

Got twenty minutes or so....bored of salad?....enjoy!

1 TBsp veg oil
1-2 red pepper, chopped
1-2 med. onion, chopped
1 TBsp garlic, minced (about one clove)
2 tsp ground cumin
1/2 tsp salt
1 can (15 oz) pumpkin
1 can (15.5 oz) pinto beans, rinsed and drained
4 cups fat free reduced sodium vegetable broth (I used chicken broth)
1 cups baby spinach, shredded
4 tsp chopped roasted pumpkin seeds
lime wedges or sherry vinegar (optional)

heat oil over medium heat. Saute onion, pepper, cumin and salt until tender (about 5 minutes). Add minced garlic, and saute for about 30 seconds more.

add canned pumpkin, beans, broth. Simmer ten minutes (or more)

Stir in spinach, cook for about two minutes, until wilted.

Sprinkle pumpkin seeds on each serving, garnish with a squeeze of lim or vinegar if desired.

as listed: 231 calories per serving, 7 g fat (1 g sat), 724 mg sodium, 36 g carbs, 10 g fiber and 9 g protein.

I added hot sauce, as wasn't spicy enough for me. If you have the calories, a tbsp of plain yogurt or sour cream is very good in this. I also like to crumble some baked tortilla chips in. Very filling for a vegetable soup.

(from Women's Health Magazine)