Pumpkin-Black Bean Soup
By dashy_65
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Ingredients
- 1 1/2 cups drained diced canned tomatoes
- 2 (15-ounce) cans black beans, drained and rinsed
- 1 teaspoon olive oil
- Cooking spray
- 1 1/2 cups finely chopped onion
- 1 teaspoon ground cumin
- 3 garlic cloves, minced
- 3 cups fat-free, less-sodium chicken broth
- 1/2 teaspoon freshly ground black pepper
- 1 (15-ounce) can pumpkin
- 1 cup sour cream
- 1/2 cup sliced green onions
- Pumpkinseed kernels (optional)
Details
Servings 6
Adapted from find.myrecipes.com
Preparation
Step 1
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 2 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about 2 tablespoons sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.
175 cal, 3.1g fat, 29.2g carb, 9.3g fiber, 785mg sod
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