Dinner Under 300 Calories: Pumpkin Black Bean Soup

Pumpkin Black Bean Soup

1 tablespoon olive oil

1 ½ cups chopped onion (about 1 medium)

4 garlic cloves, minced

½ teaspoon cumin

¼ teaspoon chipotle chili powder (or more, to taste)

¼ teaspoon cinnamon

2 15-ounce cans reduced sodium black beans, drained and rinsed

1 28-ounce can diced tomato

1 15-ounce can pumpkin puree

Plain Greek yogurt or light sour cream and chopped scallions (optional)

 

1. Heat the oil in a large soup pot over medium high. Add the onion, garlic, cumin, chipotle chili powder, cinnamon and nutmeg and cook, stirring often, until the onion is softened, about 5 minutes. Add the black beans, tomato, pumpkin, and salt bring to a boil; reduce the heat to a simmer and cook 15 minutes. Season with salt and pepper as desired.
2. Serve each bowl topped with a dollop of yogurt or sour cream and sprinkling of scallions if desired.

Makes 4 servings

Nutrition for each serving: 291 calories, 15 g protein, 51 g carbohydrates, 4 g fat, 0 g saturated fat, 654 mg sodium