Chipotle Pumpkin Soup
Posted on | November 19, 2008 |
It’s autumn and it’s cold out. I enjoy seasonal recipes and wanted to try something new, so pumpkin came to mind. When I thought of pumpkin, the first thing to pop into my head was pumpkin pie, followed by pumpkin scones, followed by pumpkin cookies. It seems that we’re pretty good at turning pumpkin into dessert, but then it’s probably not quite so healthy for me, right? I decided to try a savory, spicy pumpkin soup instead.
Why pumpkin? Well, like I said, it’s autumn. Pumpkin is also quite nutritious. A half cup serving only has 40 calories and half a gram of fat, yet it is loaded Vitamin A, has 5 grams of fiber, no cholesterol and next to no sodium. One serving provides more than a days worth of Vitamin A, most of it in the form of the carotenoid, “beta-carotene”, an antioxidant. Vitamin A is good for your vision, helping to prevent night blindness, and necessary for cell growth and maintenance of skin tissue. It also promotes bone and tooth development.
Chipotle Pumpkin Soup
This recipe for a warm, spicy, low-fat soup is tasty, nutritious and quick to make.4 cups low-sodium vegetable broth
2 cloves garlic, minced
1 medium onion, chopped
1 T chili powder (start with less and adjust to your taste at the end of cooking)
1/2 tsp ground cumin
1/8 to 1/4 tsp chipotle powder (use less to start and adjust to your taste at the end of cooking)
15 ounces pumpkin puree
1 1/2 cups black beans, cooked
1 cup frozen corn kernels
3/4 cup salsa1. In a 2-quart pan, saute the garlic and onion for 3-5 minutes in about 1/4 cup of the vegetable broth. Stir often.
2. Add the seasonings and saute for another 2 minutes.
3. Slowly add and mix together, the broth and pumpkin puree.
4. Add the beans, corn and salsa. Bring to a boil, then reduce heat and cook for 10 minutes.
5. Serve with bread or rice. Rice could be added directly to the bowl.
Cooking notes: If you don’t have vegetable broth, use 4 cups of water and 2 low-sodium vegetable bouillon cubes. Go light on the seasonings at first and add more at the end of cooking if you want it to be spicier. If you don’t have fresh pumpkin puree, use a 15 ounce can of pumpkin puree, but be sure that the only ingredient is pumpkin. Using the type with the pumpkin pie spices would give you some strange tasting soup! This was great with only 1/4 c chipotle salsa and the addition of 1/2 c diced tomatoes with green chiles.
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Tags: autumn, beta-carotene, chipotle, Nutrition, pumpkin, recipe, soup, vegan, vitamin A
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November 29th, 2008 @ 9:53 am
[...] Chipotle Pumpkin Soup … A, has 5 grams of fiber, no cholesterol and next to no sodium. One serving provides more than a days worth of Vitamin A, most of it in the form of the carotenoid, “beta-carotene”, an antioxidant. Vitamin A is good for your vision, helping to prevent night blindness, and necessary for cell growth … [...]