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

Comments

Post a Comment

Popular posts from this blog

Image
In my search for easy recipes, I ended up on quite a few emailing lists - Better Homes & Gardens, Food Network, Tastebook all have the privilege of spamming me. At work today, I was browsing through recipes for "Crisp Summer Salads" and I was shocked at what passed for a salad. The first "salad" - The Layered Spinach and Pot Sticker Salad - on the list included potstickers, strawberries and strawberry jam as ingredients. Then to add insult to injury, they tell you to whip up a recipe of " Spiced Chips ". As is frozen chicken pot stickers weren't unhealthy enough. It isn't a salad just because it has spinach! Next is the Southern Cobb Salad , and to it's credit, it looks like a salad. However, I don't even want to think about what constitutes the " cheese dressing ". I'm terribly confused by the Smoked Salmon and Melon Salad . I guess it counts as fruit salad, but why I would mix salmon with cantaloupe, honeydew and blueber...
Read more

Eat This Not That Part I

Image
I recently saw a copy of the book, Eat This Not That , and I thought it was a cool idea, so I am starting my own version with products I use at home rather than at restaurants. First on my list is Eat ReddiWhip not Cool Whip. Cool whip is delicious, especially when frozen, but it was not until I bought some for myself to go with strawberries that I realized how horribly fake it is. According to Dietfacts.com, they include: INGREDIENTS:WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS, POLYSORBATE 60, POLYSORBATE 65, SORBITAN MONOSTEARATE, SODIUM HYDROXIDE, BETA CAROTENE (COLOR). So, they don't actually have any milk in them, they have less than 2% of one milk derivative and a bunch of additives to maintain freshness and composition. We all know hydrogenated oils and high fructose corn syrup are bad for us, an...
Read more
Image
As promised, here is a picture of the squash risotto recipe. I have started to get into uncharted territory with this recipe, but I invited over my good friend who makes butternut squash all the time. What really threw me off about this recipe was that even though we halved the recipe, we still needed a lot of broth to cook the risotto. We used all 2 cups of the broth plus some cooking wine, and still the risotto was burning and sticking to the bottom of the pan. I think this is one recipe that cannot be cut in half, or else you can't skimp on the broth. Instead of mixing in the parmesan cheese, we sprinkled it on top at the table, and it really had a big impact on the flavor. For dessert, we had more butternut squash with cinnamon, sugar and nutmeg - yum!
Read more