Soups

Pumpkin and Black Bean Soup

35

This is one of my all time favorite soups! I'll admit, when I first heard pumpkin, black bean and curry I was a little skeptical but my friend had made it for a book club meeting so I tried it. I fell in love! Even if you think you don't like curry you will like this soup. The curry (and the cumin) add such a nice warmth and there is very little chopping involved (none if you buy frozen diced onion)! Enjoy!

4
1 T. extra virgin olive oil
1 small onion, finely diced
2 c. vegetable broth
1 (14 1/2 oz.) can diced tomatoes
1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can pumpkin puree
1/2 c. fat free half and half
1 1/2 t. curry powder
1 t. cumin
1/4 t. cayenne pepper
2 t. salt
Heat a deep pot over medium heat and add the oil and onions. Saute the onion for 10 minutes until tender. Add the broth, tomatoes, black beans and pumpkin. Bring to a boil, reduce the heat to low and add...
See the full directions on my site
Nutritions

Calories
391

Sodium
2211mg
92% DV

Fat
11g
17% DV

Protein
24g
48% DV

Carbs
67g
23% DV

Fiber
19g
79% DV

A Spanish omelette is also known as tortilla de patatas in Spain where it is a tapa and it consists of just four ingredients plus seasoning. It is a Spanish classic dish for very good reasons. It is simple to make, it is nutritious and absolutely delicious. Oh, Spanish tapas!! Aren't these simply the best?



6 large eggs
1 large onion I used red organic
3 med potatoes sliced or cubed
2 tbsp olive oil
1/2 tsp salt
1/2 tsp black pepper or some chilli flakes/cayenne pepper
6 tbsp parsley fresh -chopped (optional)
1 med red pepper (optional) added in this recipe
4

1. Wash, peel and slice the potatoes, rinse them again and allow them to drain in a colander while you prepare other ingredients.
2. Peel, wash and shred the onion and add to the potatoes ready to be...
See the full directions on my site

Nutritions

Calories
113

Sodium
377mg
15% DV

Fat
7g
11% DV

Protein
6g
12% DV

Carbs
7g
2% DV

Fiber
2g
9% DV