Articles / Durham / Events / Group Fitness / massage / News / Nutrition / Nutrition / Personal / Personal Training / Psychology of Exercise and Nutrition / Raleigh / Special Offers / Specialty / Uncategorized / Upcoming events
Looking for a way to spice up the traditional Thanksgiving spread? Serve this festive Pumpkin-Black Bean Soup as the first course!
Pumpkin-Black Bean Soup
2 teaspoons extra virgin olive oil
1/2 cup red onion, chopped
1 tablespoon ground cumin
1 teaspoon each cinnamon, allspice
1/2 teaspoon black pepper
2 garlic cloves, minced
2 cans low sodium black beans, drained and rinsed
1 can (14.5. oz) diced tomatoes
1 can (16 oz) pumpkin puree or 1 pound baked pumpkin/other winter squash
4 cups low sodium vegetable broth
3 tablespoons balsamic vinegar
Roasted pumpkin seeds, optional
In a large pot over medium heat, add the olive oil, onion and seasonings. Cook until onion is translucent. Add garlic and continue to cook. Puree the beans and tomatoes with half of the vegetable broth (or more if needed), and add the pureed ingredients, pumpkin and remaining broth to pot. Simmer uncovered until thick, about 40-45 minutes. Before serving, stir in balsamic vinegar. Garnish with roasted pumpkin seeds.
Yield: 5 servings.
Each Serving contains approximately: 213 Calories, 3 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 16 mg Sodium, 39 g Carbohydrate, 13 g Fiber, 11 g Protein.
Have a healthy recipe that you would like to share? Let us know in the comment section below, or on any of our social media sites!