Black Bean and Pumpkin Soup

2 cans of rinsed and drained black beans, reduced sodium.
1 red bell pepper
2 medium carrots, sliced
1/2 medium onion, diced
3 cloves of garlic, minced
2 T fresh cilantro, chopped
2 cups of fat free chicken broth
2 cups of pumpkin puree (no spices)
1 T extra virgin olive oil
1 t cumin
2 chipotle chilis in adobo, chopped
1 T lime juice
1/2 t oregano
salt and pepper

Can top with chopped avocado, plain greek yogurt (or no fat sour cream), diced red onion, and/or baked tortilla chips.

Pumpkin puree is a lot more economical to make from scratch, is easy to do, and freezes well.

To convert this to a slow cooker recipe, cook the onions and garlic in 1 T olive oil as per the recipe. Toss the other chopped veggies (bell pepper, carrots) in uncooked. Chicken breasts go in whole and uncooked. Cook on low 6 hours or on high 4 hours. The chicken should be fork-shredded before serving. Don't bother with the puree step, the soup will be chunkier but still plenty tasty.

Chipotle chilis in adobo are spicy. A little goes a long way. If the heat is too intense, you can reduce the amount you use.

Add oil, carrots, bell pepper, and onion and saute on medium-high heat with 1T olive oil for about 5-7 minutes (till tender), add garlic & cumin. Saute 1 minute.

Add broth, puree, beans, peppers and bring to a boil. Reduce heat, simmer 10 minutes.

Pure 1/3 of the soup, add the chicken, simmer another 10 minutes.

Season with a dash of salt and pepper, add lime juice, chopped cilantro and enjoy.

Serving Size: 6 bowls