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Pumpkin-Black Bean Soup
From Cooking Light: http://find.myrecipes.com/recipes/re...pe_id=1173768#
This Caribbean-inspired soup combines pumpkin, black beans, tomatoes, and sherry. It's topped with a tangy shower of queso fresco [feel free to use RF feta instead]. Use vegetable broth to make this a meatless meal.
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
2 tablespoons sherry vinegar
1/2 teaspoon freshly ground black pepper
1 (15-ounce) can pumpkin
2 tablespoons dry sherry [can be left out]
1 cup (4 ounces) crumbled queso fresco [see italicized note above]
1/2 cup sliced green onions
Pumpkinseed kernels (optional) [these make the meal...definitely include them!]
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 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about 2 tablespoons queso fresco and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.
Yield: 6 servings
CALORIES 175 (16% from fat); FAT 3.1g (sat 1.2g,mono 1.1g,poly 0.2g); IRON 3mg; CHOLESTEROL 6mg; CALCIUM 139mg; CARBOHYDRATE 29.2g; SODIUM 785mg; PROTEIN 10g; FIBER 9.3g
Cooking Light, APRIL 2006
Pumpkin-Black Bean Soup
From Cooking Light: http://find.myrecipes.com/recipes/re...pe_id=1173768#
This Caribbean-inspired soup combines pumpkin, black beans, tomatoes, and sherry. It's topped with a tangy shower of queso fresco [feel free to use RF feta instead]. Use vegetable broth to make this a meatless meal.
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
2 tablespoons sherry vinegar
1/2 teaspoon freshly ground black pepper
1 (15-ounce) can pumpkin
2 tablespoons dry sherry [can be left out]
1 cup (4 ounces) crumbled queso fresco [see italicized note above]
1/2 cup sliced green onions
Pumpkinseed kernels (optional) [these make the meal...definitely include them!]
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 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about 2 tablespoons queso fresco and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.
Yield: 6 servings
CALORIES 175 (16% from fat); FAT 3.1g (sat 1.2g,mono 1.1g,poly 0.2g); IRON 3mg; CHOLESTEROL 6mg; CALCIUM 139mg; CARBOHYDRATE 29.2g; SODIUM 785mg; PROTEIN 10g; FIBER 9.3g
Cooking Light, APRIL 2006