Replies

Sweet Potato Black Bean Soup

Ingredients

2 med. sweet potatoes, peeled and chopped
1 cup of rinsed black beans
1 cup sweet vidalia onion, finely chopped
1 tsp chopped garlic
3 cups veggie broth
1-2 bay leaves
.5 tsp cinnamon

Nutritional Info

Fat: 0.8g
Carbohydrates: 56.6g
Calories:273.5
Protein: 11.0g

1. Lightly spray bottom of sauce pan with olive oil and sweat the
onion and garlic over low heat.

2.Add chopped sweet potatoes and beans and cook briefly.

3. Add water, 3 vegetable bouillon cubes, cinnamon and bay leaf. Turn
up heat slightly and cook, covered, for 15 minutes or until sweet
potatoes soften.

4. Remove bay leaf and blend just a bit with hand blender—be sure to
leave some nice big chunks of sweet potato for contrast. Pop it back
over the heat for a minute, then serve with an optional sprinkling of
brown sugar and/or dollop of light sour cream on top.

Full of fiber, protein, and vitamins, this soup is filling enough to
be a stand-alone meal! The black beans and orange sweet potatoes also
look great together. Makes 2 servings. (Tip: Use low-sodium broth to
cut the salt content.)

Number of Servings: 2

Recipe submitted by SOUSRATURE.

Pumpkin Chowder

Ingredients

4 cups peeled, cubed potatos
1 cup sliced carrots
1/2 cup chopped celery
2 tbsp finely chopped green pepper
2 cups low-sodium chicken broth
1/4 cup butter or margarine
1/3 cup water
3 tbsp flour
1-1/2 cups pumpkin puree
1-1/2 tsp salt
1/8 tsp pepper
1-2 tsp parsley flakes or fresh parsley
1 tsp sugar
2 cups water
1 cup low fat milk

Nutritional Info

Fat: 6.4g
Carbohydrates: 24.8g
Calories:172.9
Protein: 5.3g

In a heavy soup pot, combine potatoes, carrots, celery, onion, green
pepper, and broth.
Cook at a medium boil for 10 minutes. Add butter.
Mix water and flour with a fork until smooth and pour into soup pot.
Add pumpkin, salt, pepper, parsley, sugar and 2 cups water. Reduce
heat and cook on low until vegetables are tender, about 30 minutes.
Stir in milk and heat until hot.

Number of Servings: 8

Recipe submitted by KARATEMAMABEAR.

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