Donna’s pumpkin bean soup
This is one of those quick and easy recipes that is full of flavor and healthy too! The pumpkin slightly thickens the soup and gives it more body. For a vegetarian soup, omit the meat and use vegetable broth.
1 tablespoon canola oil
1 medium onion, chopped 1 teaspoon minced garlic
8 ounces Italian turkey sausage, ground beef or diced ham 1 can (30 ounces) petite diced canned tomatoes 1 can (15 ounces) canned pumpkin 1 can (15 ounces) black beans*, drained and rinsed 1 can (15 ounces) kidney beans, undrained 1 can (15 ounces) Great Northern beans, undrained 2 cans (15 ounces each) fat-free chicken broth 2 teaspoons chili powder 1/2 teaspoon cumin 1 teaspoon sugar 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. Remove from pan and set aside. Add meat and cook until brown. If using turkey sausage or ground beef, crumble the meat as it cooks. Return onions and garlic to the pan. Add tomatoes, pumpkin, beans, broth, chili powder and cumin.
Bring to a boil, reduce heat and simmer for 20 – 30 minutes. Add sugar and sherry if desired. Add salt and pepper to taste. Keep warm until ready to serve. If soup gets too thick, add additional chicken broth.
Serve in individual bowl and garnish with a dollop of sour cream if desired.
Nutritional information per serving (8)
Fat, gm.: 4
Protein, gm.: 15
Carbs, gm.: 30
Cholesterol, mg.: 0
Fiber, gm.: 8