Recipes - Healthy Brazilian Black Bean Pumpkin Soup

greenfrog57

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Brazilian Black Bean Pumpkin Soup




Introduction
Adapted from 1,000 Lowfat Recipes by Terry Blonder Golson -- delicious soup that I like to serve with a slice of toasted Sara Lee Delightful sprinkled with garlic powder on the bottom of the bowl.


Minutes to Prepare: 5
Minutes to Cook: 20
Number of Servings: 8






Ingredients
Onions, raw, 0.5 cup, chopped
Garlic, 3 cloves, minced
Pumpkin, cooked, 1.5 cup, mashed (1 14oz can or fresh cooked and mashed)
Chicken Broth, 6 cup
Tomato Paste, 0.5 can (6 oz)
Lemon Juice, 1 T
Beans, black, 1.5 cup
Scallions, raw, 2 tbsp chopped, for garnish
crushed red pepper, optional for garnish, to taste


Directions


makes 8 x 1-cup servings:


Use pan spray on the bottom of a preheated 3-4 qt saucepan over medium heat. Add onions and garlic and cook 3-4 min until translucent.


Add remaining ingredients, reserving scallions and crushed red pepper for garnish. Simmer for 15 minutes.


If desired, puree half or all of soup. Garnish in bowls with crushed red pepper and scallion. I like to serve with a slice of toasted Sara Lee Delightful sprinkled with garlic powder on the bottom of the bowl. (bread not added into recipe calculations)





Number of Servings: 8


Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 74.3
Total Fat: 0.7 g
Cholesterol: 3.8 mg
Sodium: 913.9 mg
Total Carbs: 14.1 g
Dietary Fiber: 4.0 g
Protein: 4.6 g

 

Gardencook

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Been thinking about black bean soup again and I've got a Cinderella pumpkin I need to cook...:idea:

E-mailed myself the recipe for future use just in case I go a different route.
 
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