Sunday, November 29, 2009

Spicy Pumpkin Soup

This is a delicious soup that is fast to make, filling, and kid friendly. (even my two year old gobbled it up!) It calls for inexpensive pantry ingredients s o you can whip it up on the spur of the moment.

Give it a try! Don't fear the pumpkin in the soup. It adds a creamy richness and gives some sweet contrast to the spices.

My kids like it with cheese on top. I like it with cheese and a dash of hot sauce.

Sassy Salsa Pumpkin Soup

(1 serving: 160 calories, 1g fat, 1,128mg sodium, 13g carbs, 12g fiber, 6.5g sugars, 10g protein)

Nonstick cooking spray
1 tbsp. minced garlic
1 tbsp. chili powder
1/2 tsp. cumin
4 cups fat-free broth (chicken or vegetable)
1 15-oz. can pure pumpkin
1 can black beans; drained and rinsed
1 cup corn
3/4 cup salsa (this is where you can add or reduce the spiciness)
*Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat-free sour cream

Spray pot with nonstick cooking spray and set stove to medium heat. Add garlic, chili powder, and cumin; stir for one minute. Add broth to the spices, and bring to a simmer. Next, add pumpkin and mix well. Add the remaining ingredients and bring soup to a boil. Reduce heat and simmer for 10 minutes. Optional: Garnish soup with a sprinkle of cheese and a little fat-free sour cream on top. Serves 4.

*Nutritionals do not include optional toppings.

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