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Pumpkin Soup with Crispy Black Beans
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ELLICSR Kitchen
Pumpkin Soup with Crispy Black Beans
Page Content
Skill Level
Easy
Preparation Time
15 minutes
Total Time
35 minutes
Servings
5
Cost Per Serving
$1.46
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Ingredients
Recipe Ingredients
2 cups
Pumpkin, diced or Canned Pumpkin Puree
1
Medium Onion, roughly diced
2 cloves
Garlic, smashed
2 cups
Vegetable or Chicken Stock
1 tbsp
Chili Flakes (optional)
2 tbsp
Rosemary, finely chopped
1 can
Black Beans, drained and rinsed
2 tbsp
Olive Oil
1/2 tsp
Sea Salt and Freshly Ground Black Pepper
Directions
Cooking Directions
Warm a soup pot over medium heat
Add 2 tbsp olive oil. Add onion and garlic and cook until softened, about 5 minutes. Add chili flakes (optional)
Add pumpkin dices or puree, mix well. Add stock and simmer. If using diced pumpkin, cook until soft (simmering about 20 minutes). For puree, cook for about 10 minutes. Season to taste.
In a saute pan add black beans, olive oil, and rosemary. Cook until beans start to crack and crisp up. About 5 minutes. Serve with the soup.
Nutrition
Image Two
PDF NFT for Pumpkin Soup with Crispy Black Beans
Nutrition Facts
Need a boost of energy?
Choose starchier vegetables like pumpkin, squash or potatoes because they're higher in calories compared to other vegetables like cucumbers, spinach or peppers.
Make every bite count!
Half a cup of pureed pumpkin has 40 calories, 4 grams of fibre and packed with immune boosting nutrients like vitamin A (200% of your recommended daily intake) and potassium, which has almost as much potassium as a banana.
Pair together!
Always combine a plant based source of iron such as black beans with vitamin C foods like pumpkin to help increase iron absorption. Half a cup of cooked pureed pumpkin is a good source of vitamin C.