Paulette Lambert, RDN
This thick, vegetarian, rich tasting soup is filling enough for an entrée. It is nutrient rich in vitamin A, protein, calcium, and fiber and low in fat.
Prep Time: 25min | Cook Time: 20min | Total Time: 45min | Yield 8
Ingredients:
3–15 ½ cans black beans, rinsed and drained
1 - 14 ½ oz. canned diced tomatoes
1 Tbsp. olive oil
1 Tbsp. plus 2 tsp. ground cumin
2 tsp. chopped garlic
½ tsp. black pepper
1 medium onion chopped
4 green onions, chopped
2–14 ½ oz. beef broth, fat removed or vegetable broth
½ cup cooking sherry
1–16 oz. canned solid packed pure pumpkin
Instructions:
In a blender or food processor, pure beans and tomatoes.
In a large kettle, heat olive oil. Add cumin, garlic and pepper. Add onions. Sauté until soft and lightly browned.
Stir in bean puree, beef or vegetable broth, sherry, and pumpkin.
Simmer, uncovered for 20 minutes.
Serve with 1 Tbsp. light sour cream, a green salad and delicious bread.
Nutrition Facts:
Serving Size: 2 cups
Calories: 445
Total Fat: 5 g
Total Carbohydrates: 78 g
Protein: 23 g
Equivalents: 4 vegetable protein, 2 starch, 1 fat