Black Bean-Pumpkin Soup
This colorful, fiber-rich soup is also excellent served chilled. The soup can be made 2 to 3 days in advance; it can be frozen up to 2 months.
1 ancho chile
1 teaspoon cumin seeds
1 (15-ounce) can black beans, rinsed and drained (1 1/2 cups cooked)
1 cup chopped onion
2 cloves garlic, peeled
2 cups vegetable broth or fat-free reduced-sodium chicken broth
1 cup water
1 (15-ounce) can pumpkin
Salt and ground black pepper, to taste
Finely chopped cilantro
- Heat ancho chili in dry skillet over medium heat until softened; remove chili and discard veins and seeds. Add cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully and do not burn!)
- Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth.
- Transfer bean mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in bowls; sprinkle with cilantro.
Makes 6 servings (about 1 cup each).
Nutritional Information Per Serving (1/6 of recipe): Calories 143; Fat 1g; % Calories from Fat 4; Carbohydrate 26g; Folate 120mcg; Sodium 251mg; Protein 8g; Dietary Fiber 6g; Cholesterol 0mg.
Recipe provided courtesy of The Bean Education & Awareness Network.