Low in calories and loaded with dietary fiber, pumpkin is also full of antioxidant vitamins A and C. At just 50 calories per cup, pumpkin delivers nearly 250 percent of the daily value for vitamin A! Black beans are another nutrient-dense food. A cup of these legumes contains 15 grams each of protein and fiber.
This time-saving recipe calls for solid-pack pumpkin, which is simply 100 percent pumpkin, pureed and canned without added ingredients. You could certainly substitute fresh pumpkin if you prefer (just bake a pumpkin until soft, then puree). If you buy canned, be sure to grab pureed pumpkin, not pumpkin pie filling, which contains other ingredients, including sugar and spices.
Yield: 4 servings
1 can (15 ounces) solid-pack pumpkin
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) chopped tomatoes, drained
5 cups beef or vegetable broth
1 cup frozen corn
1 large carrot, thinly sliced
1 small onion, chopped
4 cloves garlic, minced
2 teaspoons ground cumin
2 tablespoons vegetable oil
1/3 cup sour cream or plain yogurt
1. In a large pot, sauté the onion and garlic in the vegetable oil until soft. Add the cumin, stir well, and cook for 1 minute.
2. Add the pumpkin puree, black beans, tomatoes, and broth. Simmer, uncovered, for 25 minutes, stirring occasionally.
3. Add the corn and carrot and simmer an additional 10 minutes, until the carrot is tender.
4. Garnish with a dollop of sour cream or yogurt and serve.
Editor’s Note: Love soup? Don’t miss Alice Stern’s delicious Healthy Chicken Soup.
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