Pumpkin and Black Bean Soup
Pumpkin and Black Bean Soup
Calories 173 (5% from fat)
Fat 1 gram
Saturated Fat .2 gram
Trans Fat 0 gram
Cholesterol 2 mg.
Sodium 199 mg.
Carb. 33 gram
Fiber 8 gram
Sugar 7.5 gram
Sugar Alcohol 0 gram
Protein 7 gram
Pumpkin and Black Bean Soup (Vegetarian)
Calories 163 (5% from fat)
Fat 1 gram
Saturated Fat .2 gram
Trans Fat 0 gram
Cholesterol 2 mg.
Sodium 438 mg.
Carb. 31 gram
Fiber 8 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 7 gram
Ingredients
fat free olive oil spray
1 medium (1 cup) yellow onion, chopped
2 cloves (2 tsp.) garlic, minced
1 can (15 oz.) black beans, drained and rinsed
1 tsp. ground cumin
1 tsp. ground ancho chile pepper (spice)
3 cups water
5 packets Herb Ox no sodium chicken stock
(Vegetarians can use 1 Herb Ox Vegetable Bouillon Cube instead of the chicken stock.)
1/2 tsp chili powder
1 can (15 oz.) solid-pack pumpkin (NOT Pumpkin Pie Mix!)
1/2 tsp. cilantro, finely chopped
1 1/2 tsp. No Salt Sodium Free Salt Alternative
4 Tbsp. fat free sour cream
2 tsp. cilantro, loosely chopped
1. Heat a non-stick skillet over medium heat. Lightly coat with fat free olive oil and sauté the onion until it starts to turn clear. Then add the garlic and cook for an additional 30 seconds.
2. Pour the cooked garlic and onions into a blender or food processor. Add the can of rinsed black beans, cumin, ancho chile pepper and 1 cup water. Blend until it is thoroughly combined and becomes soupy. Set aside.
3. Heat a non-stick pot over high heat, adding the remaining 2 cups of water, 5 packets of herb ox and chili powder. Pour in the contents of the blender and mix together. Then stir in the pumpkin and 1/2 teaspoon Cilantro. Bring to a boil.
4. Reduce heat to low, cover the pot and let is simmer for 5 more minutes. Then season the soup with No Salt Sodium Free Salt Alternative.
5. Divide into four servings and top each with 1 tablespoon fat free sour cream and 1/2 teaspoon loosely chopped cilantro.
Yield: 4 Servings
