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Black Bean-Pumpkin Soup

No recipe image available.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.

Recipe Ingredients:

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

Cooking Directions:

  1. 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!)
  2. Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth.
  3. 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.