Black Bean Pumpkin Soup - 34g Carbs, 10g Fiber
{This is high in sodium, try to find ways to cut back... do not use
salt if roasting the pumpkin seeds, leave any additional salt out and
rinse what can be rinsed such as the black beans. Also, consider using
olive oil instead of butter. Use low sodium beef broth. Take care, Gloria}
From: www.swansonvitamins.com
3 cans Eden Foods Organic Black Beans, rinsed and drained
1 can Eden Foods Organic Crushed Tomatoes
1 1/2 cup chopped onion
4 garlic cloves, minced
1 cup whole wheat flour
1 Tbsp PLUS 2 tsp Swanson Organic Cumin
1 tsp Swanson Himalayan Crystal Salt
1/2 tsp Swanson Organic 100% Certified Organic Peppercorns, ground
1/2 stick (1/4 cup) butter
4 cups beef broth
1 (15oz can) pumpkin puree
1/2 cup dry red wine
1/2 lb cooked diced ham
3 to 4 Tbsp balsamic vinegar
In a food processor or blender coarsely puree beans and tomatoes.
In a 6 quart heavy kettle cook onion, garlic, cumin, salt and pepper
in butter over medium heat, stirring until onion is softened and
beginning to brown. Stir in bean puree. Mix in broth, pumpkin and
red wine until combined and simmer uncovered, stirring occasionally,
25 minutes or until thick enough to coat the back of a spoon.
Just before serving, add ham and vinegar and simmer, stirring, until
heated through. Season with salt and pepper. Garnish with toasted
pumpkin seeds (and shredded cheese, optional).
Garnish:
Toast Swanson Organic Raw Shelled Pumpkin Seeds sprinkled with
Himalayan Crystal Salt in the oven at 375 degrees for 5-7 minutes,
turning once.
Servings: 9
Nutrition per Serving:
300 Calories, 10g Fat, 16g Protein, *1,058g Sodium, 34g Carbs, 10g Fiber
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