Pumpkin Black Bean Soup+

3 points/Cup

Yield: 6 servings

·    1 1/2  cups  drained diced canned tomatoes (used SW spiced toms)
·    2  (15-ounce) cans black beans – cumin/chili spiced
·    1  teaspoon  olive oil
·    Cooking spray
·    1 1/2  cups  finely chopped onion
·    1  teaspoon  ground cumin
·    ¼-1/2 tsp nutmeg
·    ½ – 1 tsp curry
·    ¼-1/2 tsp cayenne
·    3  garlic cloves, minced
·    3  cups  fat-free, less-sodium chicken broth
·    2  tablespoons  sherry vinegar
·    1/2  teaspoon  freshly ground black pepper
·    1  (15-ounce) can pumpkin
·    2  tablespoons  dry sherry
·    fat free sour cream
·    1/2  cup  sliced green onions
·    Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.

  • Calories: 175
  • Fat: 3.1g
  • Fiber: 9.3g

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