This is one of those quick and easy recipes that is full of flavor and healthy too!

1 tablespoon canola oil 1 medium onion, chopped 1 teaspoon minced garlic 1 can (30 ounces) petite diced canned tomatoes 1 can (15 ounces) canned pumpkin 2 can (15 ounces each) black beans*, drained and rinsed 2 cans (15 ounces each) fat-free chicken broth 1 teaspoon cumin 2 tablespoons dry sherry, optional salt and pepper to taste 1/2 cup fat-free sour cream, optional

In a large soup pot, heat oil. Add onion and cook until translucent. Add garlic and cook 1 minute. Add tomatoes, pumpkin, beans, broth, and cumin. Bring to a boil, reduce heat and simmer for 20 - 30 minutes or until ready to serve. Add sherry if desired. Add salt and pepper to taste. Serve in individual bowl and garnish with a dollop of sour cream if desired. Makes 12 cups

* Note: For more flavor choose seasoned canned black beans or one can of seasoned beans and on can of regular black beans. Do not rinse the seasoned beans.

Serves 6

Nutritional Information per serving: Calories:200 Fat, gm.: 4 Protein, gm.: 10 Carbs, gm.: 32 Cholesterol, mg.: 0 Fiber, gm.: 11.7