Frequently, I get requests from busy people for recipes that are quick, easy, nutritious, and of course, delicious. Here is a recipes that is soup-er easy! Pumpkins are loaded with vitamin A and fiber. And beans? They are technically in the protein AND vegetable group because they are excellent sources of dietary fiber, folate, potassium, iron and zinc!I made this for a skeptical crowd the other day. Truth be told, I was a little skeptical myself.But everyone loved it and I didn’t get to have any of the leftovers – it was gone before I had a chance! Try it and let me know what you think!
Sassy Salsa Pumpkin Soup
Non-stick cooking spray
1 tbsp minced garlic
1 tbsp chili powder
1/2 tsp cumin
4 cups Fat Free broth (chicken or vegetable)
15 oz. can pure pumpkin
1 can black beans, drained and rinsed
1 cup corn
3/4 cup salsa (this is where you can add or reduce the spiciness)
Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat free sour cream
Spray pot with non-stick cooking spray and heat pan on medium. Add garlic, chili powder and cumin, and stir for one minute. Add broth to the spices, and bring to a simmer. Add pumpkin and mix well. Add the remaining ingredients and bring soup to a boil. Reduce heat and simmer for 10 minutes. This soup can be served with a sprinkle of cheese and a little fat free sour cream on top. Serves 4.
(Serves 4 - calories: 162.5, fat: 0.75g, sodium: 1128mg, carbs: 13, fiber: 12g, sugars: 6.5g, protein: 10g = 3 Points)
Do you have any good bean or pumpkin recipes that you would like to share? Let me know.I’m always on the hunt for recipes to share!