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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 330.2
  • Total Fat: 8.0 g
  • Cholesterol: 61.5 mg
  • Sodium: 209.3 mg
  • Total Carbs: 29.7 g
  • Dietary Fiber: 10.6 g
  • Protein: 33.2 g

View full nutritional breakdown of Black Bean & Pumpkin Soup calories by ingredient
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Black Bean & Pumpkin Soup

Submitted by: REVCORNIE
Black Bean & Pumpkin Soup

Introduction

A great soup to enjoy on a cold winter day. The velvet texture of the soup base feels like a warm blanket warming your insides. A great soup to enjoy on a cold winter day. The velvet texture of the soup base feels like a warm blanket warming your insides.
Number of Servings: 4

Ingredients

    Add 1 Tbs olive oil to a large pot on top of the stove.
    Chop 1 cup of onions & add to oil. Add 1 can of low sodium black beans to the pot. Add 1 can of water to the pot. Add 1 can Libby's pure pumpkin to the pot. Stir well, but gently. Add 2Tbs of sesame seeds to the pot along with 1 Tsp dried thyme. Stir again.

    Chop precooked chicken breast into 1/2 inch cubes. Use 14 oz total so you will have a good balance between carb & proteins in your soup. This helps you from feeling hungry too quick, as does the 10g of fiber. Add 1/8 to 1/4 tsp red pepper to the pot. Taste it between additions so it doesn't go nuclear on you!

    When ready to serve, add 3 oz baby spinach per serving to the pot & wilt the leaves before serving in large mugs or bowls. See hints about keeping leftovers.

Tips

If you are saving part of the soup for another meal, leave the spinach for after reheating the portion. The texture will be better.


Directions

Use a large pot on top of the stove. Add ingredients in order. Stir in spinach at the very last, only cooking enough to wilt the leaves.



Serving Size: Makes 4 healthy sized mugs of high protein soup.

Number of Servings: 4

Recipe submitted by SparkPeople user REVCORNIE.






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