Ingredients:
1 cup water
2 cloves garlic, peeled
1 can (15 oz) black beans, rinsed
and drained
1 tsp cumin seed
1 cup onions, chopped
1 ancho pepper
2 cups vegetable broth, or fat-free
reduced-sodium chicken broth
15 oz pumpkin
1/4 tsp cilantro, finely chopped
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Cooking Directions:
Heat ancho pepper in dry skillet
over medium heat until softened; remove chili and discard veins and seeds. Add
cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully
and do not burn). Process ancho chili, cumin seeds, black beans, onions,
garlic, broth, and water at high speed in blender until smooth. Transfer bean
mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and
simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in
bowls; sprinkle with cilantro. This soup can also be served chilled. You can
make this soup 2-3 days in advance; it can be frozen up to 2 months. Courtesy
American Dry Bean Board.
Nutritionist Recommended For:
Low Fat
Low Calories
Low Cholesterol
Nutrition Facts
Calories 90
% Calories From Fat 5.5%
Total Fat 0.6g
Saturated Fats 0.1g
Mono-unsaturated Fats 0.1g
Poly-unsaturated Fats 0.2g
Cholesterol 0mg
Sodium 590mg
Total Carbohydrates 17g
Dietary Fiber 6g
Sugar 1.8g
Protein 5g
More Information
Vitamins
Thiamin B1 0.12mg
Vitamin B12 0mcg
Vitamin K 0.19mcg
Vitamin A 750IU
Niacin B3 0.67mg
Pantothenic Acid 0.23mg
Riboflavin B2 0.16mg
Vitamin C 4.3mg
Vitamin D 0IU
Vitamin B6 0.19mg
Vitamin E 0.018mg
Choline 1.9mg
Minerals
Manganese 0.26mg
Magnesium 33mg
Calcium 39mg
Zinc 0.5mg
Phosphorus 93mg
Copper 0.17mg
Fluoride 28mcg
Selenium 1.3mcg
Sodium 590mg
Potassium 340mg
Iron 2mg
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