This soup is sure to be a hit. It has lots of healthful ingredients. It is full flavored with a smooth rich texture. For a main course soup, add ground beef, sausage, ham or chicken. 

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) great northern beans, undrained
  • 1 can (15 ounces) diced seasoned tomatoes
  • 4 cups fat-free chicken broth, divided
  • 1 can (15 ounces) canned pumpkin
  • 1 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • salt and pepper to taste
  • 3 tablespoons sherry optional

In a large soup pan, heat oil. Add onion and cook until translucent. If adding meat, sausage, or chicken, add it at this point. Cook until lightly brown. Add garlic and cook 1 minute.

Add black beans, great northern beans, tomatoes, 3 cups of broth, pumpkin, chili powder, cumin, and cinnamon. Stir to mix. Bring to a boil, reduce heat, and simmer for 10 - 20 minutes. Add salt and pepper to taste. 

If soup is too thick, add additional broth to thin to desired consistency. When ready to serve, add sherry.

Serves 6

Nutritional Information per serving:

  • Calories: 200
  • Fat, gm.: 3
  • Protein, gm.: 10
  • Carbs, gm.: 32
  • Cholesterol, mg.: 0
  • Fiber, gm.: 10.8