Ingredients:
4 cups fat-free broth (chicken or vegetable)
One 15-ounce can pure pumpkin
One 15-ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels (I added 1 can of corn. This changes the nutritional information.)
3/4 cup salsa (Jack's special is my favorite salsa. I think it makes a difference)
1 tablespoon minced garlic
1 teaspoon chili powder
1/2 teaspoon ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions
Directions:
Spray a medium pot with nonstick spray and bring to medium heat on the stove. Place garlic in the pot. Stir and cook for 1 minute. Add broth and spices, and bring to a simmer.
Add pumpkin and mix well. Add the remaining ingredients, stir, and bring soup to a boil. Reduce heat to low and simmer for 10 minutes.
If you like, top each cup with any of the optional ingredients before serving.
It's really easy and low calorie!
Per serving (1 generous cup): 177 calories, 1 g fat, 991 mg sodium, 35 g carbs, 8.5 g fiber, 8 g sugars, 9 g protein
No comments:
Post a Comment