Black Bean and Pumpkin Soup Recipe

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Ingredients

Count

Nutrition

485

Calories

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Ingredients:

Serving

2 tbsp ground new mexico or california chilies
1 tsp cumin seed
1 can (14 1/2 oz.) diced tomatoes ( no salt added)
1 cup coarsely chopped onion
2 cloves garlic
1 or 2 canned chipotle chilies, drained
1 tbsp salad oil
2 cans (15 oz. each) reduced-sodium black beans
2 cups reduced-sodium chicken broth
1 can (16 oz.) pumpkin
fresh cilantro sprigs
lime wedges
reduced-fat sour cream

Directions:

In a 5- to 6-quart pan over medium-high heat, stir New Mexico chilies and cumin just until they start to smoke, 1 to 2 minutes. Scrape into a blender and add tomatoes with their juice, onion, garlic, chipotles, and oil; whirl until smooth.
Pour chili mixture into pan. Bring to a simmer over medium-high heat, partially cover, and stir occasionally until slightly thickened, about 5 minutes. Stir in beans with their liquid, broth, and pumpkin. Bring to a simmer over high heat, then reduce heat and simmer, covered, for 10 minutes to blend flavors.
Whirl about 2 cups of the soup in blender until smooth, then return to pan. Garnish soup with cilantro sprigs and offer lime wedges and sour cream to season to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	484.7 Kcal (2029 kJ)
Calories from fat	151.46 Kcal
		% Daily Value*
Total Fat	16.83g	26%
Sodium	1386.95mg	58%
Potassium	2019.78mg	43%
Total Carbs	63.58g	21%
Sugars	10.46g	42%
Dietary Fiber	18.79g	75%
Protein	22.26g	45%
Vitamin C	19.9mg	33%
Vitamin A	0.2mg	5%
Iron	7.5mg	42%
Calcium	237.1mg	24%

Amount Per 100 g
Calories	61.28 Kcal (257 kJ)
Calories from fat	19.15 Kcal
		% Daily Value*
Total Fat	2.13g	26%
Sodium	175.34mg	58%
Potassium	255.35mg	43%
Total Carbs	8.04g	21%
Sugars	1.32g	42%
Dietary Fiber	2.38g	75%
Protein	2.81g	45%
Vitamin C	2.5mg	33%
Iron	0.9mg	42%
Calcium	30mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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