Pumpkin is the special secret ingredient. This soup has a wonderful full flavor and is loaded with nutrients. It is high in protein, fiber, vitamin A, folate, and yet low in fat and calories.

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 4 cups fat-free chicken broth
  • 3 - 15 ounce cans black beans
  • 1 - 16 ounce can pumpkin
  • 1 - 30 ounce can garlic flavored diced tomatoes
  • 2 tablespoons apple cider vinegar
  • 1 pound low fat kielbasa or ham, diced
  • 1/2 cup shredded Parmesan cheese, optional
  • salt and pepper to taste

In a large soup pot, heat oil. Add onions and cook over medium heat until lightly brown. Add garlic, cumin, cinnamon, and cayenne pepper. Cook for 1 minute. Add all remaining ingredients except cheese.

Bring to a boil, reduce heat, and simmer for 30 - 40 minutes or until ready to serve. Add extra chicken broth if it gets too thick. Add salt and pepper to taste. Top with grated Parmesan cheese if desired.

Note: *For extra flavor, use canned Southwestern flavored black beans.

Serves 10

Nutritional Information per serving: Calories 240 Fat, gm. 5 Protein, gm. 18 Carb. gm. 29 Cholesterol, mg. 20 Fiber, gm. 8