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Pumpkin, Black Bean and Chicken Sausage Stew Recipe

Pumpkin, Black Bean and Chicken Sausage Stew Recipe

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Pumpkin, Black Bean and Chicken Sausage Stew

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Ingredients:

Serving

2 tbsp extra virgin olive oil
1 onion, finely chopped
3 cups chicken broth
1 (12 oz) package chicken-apple sausages, diced into bite-size pieces ( aidells)
2 (15 oz) cans black beans, drained
1 (15 oz) can diced tomatoes with juice
1 cup frozen corn
2 (15 oz) cans pumpkin puree
1 cup milk
1 tbsp curry powder
1 1/2 tsp ground cumin
cayenne pepper
salt
sugar

Directions:

In a soup pot over medium heat, add the oil and saute the onions for 5 minutes.
Stir in the broth, sausage, black beans, tomatoes, corn and pumpkin and bring to a boil.
Reduce heat to medium-low and stir in the milk, curry and cumin.
Simmer for 10 minutes.
Season to taste with cayenne, salt and sugar.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	222.43 Kcal (931 kJ)
Calories from fat	97.15 Kcal
		% Daily Value*
Total Fat	10.79g	17%
Cholesterol	18.08mg	6%
Sodium	722.14mg	30%
Potassium	415.08mg	9%
Total Carbs	22.74g	8%
Sugars	6.84g	27%
Dietary Fiber	2.72g	11%
Protein	7.68g	15%
Vitamin C	10.9mg	18%
Iron	2mg	11%
Calcium	107.2mg	11%

Amount Per 100 g
Calories	88.63 Kcal (371 kJ)
Calories from fat	38.71 Kcal
		% Daily Value*
Total Fat	4.3g	17%
Cholesterol	7.21mg	6%
Sodium	287.75mg	30%
Potassium	165.4mg	9%
Total Carbs	9.06g	8%
Sugars	2.72g	27%
Dietary Fiber	1.09g	11%
Protein	3.06g	15%
Vitamin C	4.3mg	18%
Iron	0.8mg	11%
Calcium	42.7mg	11%

* 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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