Pumpkin Bean Soup and some thoughts...

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! 

Ingredients:
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
fresh cilantro

Directions:
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

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