MiladyB

Sassy Salsa Pumpkin Soup


(Serves 4 - calories: 162.5, fat: 0.75g, sodium: 1128mg, carbs: 13, fiber: 12g, sugars: 6.5g, protein: 10g = 3 Points)

Ingredients:
Non-stick cooking spray
1 tbsp minced garlic
1 tbsp chili powder
1/2 tsp cumin
4 cups Fat Free broth (chicken or vegetable)
15 oz. can pure pumpkin
1 can black beans, drained and rinsed
1 cup corn
3/4 cup salsa (this is where you can add or reduce the spiciness)
Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat free sour cream

Directions:
Spray pot with non-stick cooking spray and heat pan on medium. Add garlic, chili powder and cumin, and stir for one minute. Add broth to the spices, and bring to a simmer. Add pumpkin and mix well. Add the remaining ingredients and bring soup to a boil. Reduce heat and simmer for 10 minutes. This soup can be served with a sprinkle of cheese and a little fat free sour cream on top. Serves 4.

Attached Thumbnails

 

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote