Hearty Pumpkin and Black Bean Soup
|Extra virgin olive oil||1 Tablespoon|
|Onion||1 , chopped|
|Garlic cloves||2 Small, minced|
|Canned black beans||15 Ounce, rinsed & drained (1 Can)|
|Canned pumpkin puree||30 Ounce (2 Cans Of 15 Ounce Each)|
|Vegetable broth||32 Ounce|
|Cayenne pepper||1 Pinch|
|Lime zest||1 Tablespoon (Of 1 Lime)|
1. Heat olive oil in a 5qt pot over medium high heat. Stir in onions and garlic and allow to cook 4-5 minutes or until tender.
2. Turn heat down to medium and add black beans, pumpkin puree, cumin, cayenne, and veggie broth. Bring to a boil and then reduce to a simmer.
3. Stir in lime zest. Season with salt and pepper and enjoy! Pumpkins are orange because... they contain massive amounts of lutein, alpha- and beta-carotene. These nutrients turn to vitamin A in the body.
The largest pumpkin ever grown weighed 1,469 lb (666 kg). Raised by Larry Checkon from Northern Cambria, Pennsylvania in 2005, it is technically a "squash," Cucurbita maxima, and was of the public variety "Atlantic Giant," which is the "giant" variety - culminated from the simple hubbard squash by enthusiast farmers through intermittent effort since the mid 1800's. However, this record is being challenged by Ron Wallace of Rhode Island, who raised an alleged 1,502 pound pumpkin in 2006.
When ripe, the pumpkin can be boiled, baked, and roasted, or made into various kinds of pie, alone or mixed with other fruit; while small and green it may be eaten in the same way as the vegetable marrow. It can also be eaten mashed at autumn holidays or incorporated into soup. When you pour milk in a pumpkin and bake it, it makes pudding.
Calories 112 Calories from Fat 23
% Daily Value*
Total Fat 2 g3.8%
Saturated Fat 0.32 g1.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 457.3 mg19.1%
Total Carbohydrates 19 g6.5%
Dietary Fiber 6.6 g26.5%
Sugars 4.8 g
Protein 4 g8.7%
Vitamin A 332% Vitamin C 14.3%
Calcium 11.4% Iron 15.7%
*Based on a 2000 Calorie diet