Pumpkin-Black Bean Soup
Fit2ATee1810
Posts: 12
Need a treat that will warm you up? Try a cup of Pimpkin-Black Bean Soup! Click here to see a picture of the final product: http://bit.ly/160QO0t
Pumpkin-Black Bean Soup
Prep time: 15 minutes / Cook time: 30 minutes
What you’ll need
1 teaspoon olive oil
1½ cup onion, chopped
½ teaspoon cumin
1 garlic clove, minced
2 (15 ounce) cans no-salt-added black beans
1 (15 ounce) can no-salt-added, diced tomatoes drained
1 (10 ounce) can Rotel tomatoes, hot
3 cups fat-free, low-sodium chicken broth
½ teaspoon black pepper
1 (15 ounce) can pumpkin
½ cup feta cheese
½ cup green onions, sliced
Pumpkin seeds for garnish
What to do
1. Warm oil in pan over medium-high heat.
2. Add onion to pan and sauté for 5 minutes or until lightly browned.
3. Add cumin and garlic; sauté for 1 minute.
4. Add beans, tomatoes, broth, pepper, and pumpkin.
5. Bring mixture to boil.
6. Cover, reduce heat, and simmer for 20 minutes.
7. Ladle 1 cup into 6 bowls and garnish with 2 tablespoons cheese, 1 tablespoon green onions, and 1 teaspoon pumpkin seeds.
Serves: 6
Serving size: 1 cup soup, 1 tablespoon cheese, 1 tablespoon green onions, 1 teaspoon pumpkin seeds
Nutrition facts (per serving)
Calories: 230
Total fat: 5 grams
Sodium: 347 mg
Carbohydrate: 36 grams
Fiber: 11 grams
Protein: 14 grams
Pumpkin-Black Bean Soup
Prep time: 15 minutes / Cook time: 30 minutes
What you’ll need
1 teaspoon olive oil
1½ cup onion, chopped
½ teaspoon cumin
1 garlic clove, minced
2 (15 ounce) cans no-salt-added black beans
1 (15 ounce) can no-salt-added, diced tomatoes drained
1 (10 ounce) can Rotel tomatoes, hot
3 cups fat-free, low-sodium chicken broth
½ teaspoon black pepper
1 (15 ounce) can pumpkin
½ cup feta cheese
½ cup green onions, sliced
Pumpkin seeds for garnish
What to do
1. Warm oil in pan over medium-high heat.
2. Add onion to pan and sauté for 5 minutes or until lightly browned.
3. Add cumin and garlic; sauté for 1 minute.
4. Add beans, tomatoes, broth, pepper, and pumpkin.
5. Bring mixture to boil.
6. Cover, reduce heat, and simmer for 20 minutes.
7. Ladle 1 cup into 6 bowls and garnish with 2 tablespoons cheese, 1 tablespoon green onions, and 1 teaspoon pumpkin seeds.
Serves: 6
Serving size: 1 cup soup, 1 tablespoon cheese, 1 tablespoon green onions, 1 teaspoon pumpkin seeds
Nutrition facts (per serving)
Calories: 230
Total fat: 5 grams
Sodium: 347 mg
Carbohydrate: 36 grams
Fiber: 11 grams
Protein: 14 grams
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