Pumpkin and Black Bean Soup

Pumpkin and Black Bean Soup
Serves 10, can be frozen

This hearty dish is easy to prepare. Serve with a salad and a slice of whole grain bread*
*1 oz slice of bread or 1 6” tortilla or 4-6 crackers = approximately 15 grams of carbohydrates
MAKE SURE TO READ THE PACKAGING LABEL

· 3 15 ½ oz cans black beans, rinsed, drained and pureed
· 1 cup canned tomatoes, drained, pureed
· 1 ¼ cups chopped onion, can use less to taste
· ½ cup minced shallot, can leave out if you can’t find any
· 4 garlic cloves, minced, can use less to taste
· 1 TBS ground cumin, this is a strong spice, you can use much less if you like, even down to ¼ - ½ tsp
· ½ tsp ground black pepper
· 2 TBS olive oil
· 4 cups fat-free beef broth, can use chicken or vegetable broth to make it vegetarian
· 1 16 oz can pumpkin puree
· ¼ pound cooked lean ham, diced, or can use any of the following:
· Chicken, turkey sausage, chicken-apple sausage or diced tofu for a full vegetarian meal
· 3 TBS sherry vinegar or apple cider vinegar
In a 6 quart kettle, cook the onion, shallot, garlic, cumin and pepper in oil over moderate heat. Stir in beans, tomatoes, broth and pumpkin until combined. Simmer uncovered for 25 minutes or until thick enough to coat the back of a spoon. Add the ham (or your choice) and vinegar and heat through.

NUTRITION FACTS:
Per serving: 166 calories; 3 g fat; 13 g protein; 26 g carbohydrate; 9 g fiber **