I've commented before on the convenience of recipes that use "1 can of corn" or "1 can of beans" or "1 can of pumpkin" rather than 4 oz, 1/4 cup or 1 lb. But of course, no one is ever worried about being convenient, or using what is left over. Well, between pumpkin risotto and enchiladas, I had a lot of perfectly good canned veggies that were left unused. I used my search engine, and found this great soup recipe with all three of those ingredients, plus some staple foods I always carry. Suddenly, I have a hearty winter soup that is only 147 calories, 29 g of carbohydrates and 9 g of fiber per cup.
I am getting practice counting carbs and monitoring my blood sugar at the diabetes outpatient center this week, and all of a sudden finding low calorie, high carbohydrate foods that are satiating has become a big problem. However, in this case, I am going to have to go for seconds, or get some extra dessert to fulfill my goal. Extra dessert? Darn. Hand over the diabetic ice cream!
1/2 medium onion, diced
1/2 tsp cumin
1 garlic clove, minced
1/2 can pureed pumpkin
1/2 can black beans
1/2 can corn
1 cup broth
1 cup tomato sauce
1. Heat the olive oil in a saucepan over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Mix in the garlic and cumin and cook, stirring, for an additional 2 minutes.
2. Pour in the pumpkin puree, black beans, corn, chicken broth, tomato sauce, and 1 teaspoon cilantro; season to taste with salt andpepper. Bring the soup to a gentle boil; reduce the heat and simmer, covered, for 25 minutes.
Allergens: Soy (from the broth)
Nutrition (1 cup): 147 calories, 2.5 g fat, .5 g saturated fat, .5 g polyunsaturated fat, 1 g monounsaturated fat, 1 mg cholesterol, 490 mg sodium, 306 mg potassium, 29 g carbohydrates, 9 g fiber, 6 g sugar, 7 g protein, 11% vitamin A, 14% vitamin C, 4% calcium, 10% iron, 17% folate, 17% manganese, 10% niacin, 11% phosphorous, 5% riboflavin, 7% thiamin