Pumpkin and Black Bean Soup

Pumpkin and black bean soup

Pumpkins are known to contain antioxidants called carotenoids.

 

Pumpkin and Black Bean Soup 

Adapted from Rachel Ray recipe on foodnetwork.com

This recipe contains multiple healthful ingredients that contain antioxidants. The pumpkin is loaded with cartenoids, the tomatoes contain lycopene, and the beans contain flavinoids, folate, protein and fiber.

Please note in the directions below that I soak the dried black beans in hot water overnight with two tablespoons raw cider vinegar.  This process makes the beans more digestible by the body and is said to increase the mineral absobtion by neutralizing the physic acid in the beans.  If you prefer to take a short cut and used canned beans, that’s fine.  I would just recommend that you use reduced sodium canned beans and rinse before using.

Ingredients

  • 2 T extra virgin olive oil
  • 1 large onion, chopped
  • 3 cups canned or boxed vegetable stock
  • 1 can (14 ounces) diced tomatoes and juice
  • 2 cups dried black beans, soaked
  • 1 T raw cider vinegar
  • 2 can (15 ounces) canned pumpkin — not the pie filling!
  • 1/2 cup plain non-fat greek yogurt
  • 1 T curry powder
  • 1 1/2 t ground cumin
  • 1/2 t cayenne pepper or red pepper flakes
  • Fresh chives for garnish
Directions
The night before heat enough water to cover the beans to boiling.  Place the beans in a non reactive glass bowl and add two tablespoons of raw cider vinegar.  Add the hot water to the beans and cover with a plate or towel.  Allow the beans to soak 12 to 24 hours.
Place a heavy bottom pot over medium heat.  Add the oil, and once the oil is hot add the onion and sauté.  Sauté until the onion is soft.  Add the broth, tomatoes and black beans.  If using the dried beans cook for 45 minutes to 1 hour until beans are tender.  Add the canned pumpkin reduce heat to low and add the greek yogurt, curry, cumin, and cayenne pepper.  Add salt and pepper to taste.  Simmer soup for 10 additional minutes to allow the flavors to meld.  Serve and garnish with chopped chives.

13. December 2011 by admin
Categories: Main Dishes, Soups | Tags: , , , , , , , , , , , | Leave a comment

Leave a Reply

Required fields are marked *