3 points/Cup
Yield: 6 servings
· 1 1/2 cups drained diced canned tomatoes (used SW spiced toms)
· 2 (15-ounce) cans black beans – cumin/chili spiced
· 1 teaspoon olive oil
· Cooking spray
· 1 1/2 cups finely chopped onion
· 1 teaspoon ground cumin
· ¼-1/2 tsp nutmeg
· ½ – 1 tsp curry
· ¼-1/2 tsp cayenne
· 3 garlic cloves, minced
· 3 cups fat-free, less-sodium chicken broth
· 2 tablespoons sherry vinegar
· 1/2 teaspoon freshly ground black pepper
· 1 (15-ounce) can pumpkin
· 2 tablespoons dry sherry
· fat free sour cream
· 1/2 cup sliced green onions
· Pumpkinseed kernels (optional)
Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.
Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.
Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.
- Calories: 175
- Fat: 3.1g
- Fiber: 9.3g