Donna’s Pumpkin Black Bean Soup
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.
Nutritional Information per serving:
Fat, gm.: 3
Protein, gm.: 10
Carbs, gm.: 32
Cholesterol, mg.: 0
Fiber, gm.: 10.8