Pumpkin & Bean Soup

Comment:

Pumpkin & Bean Soup ... kid's will love this!
Low in fat !!! .... only 10% of the calories are from fat!
Pumpkin is a great source of beta-carotene, folate, potassium, vitamin A & fibre!

Ingredients:

• 2 tsp vegetable oil
• 2 tsp minced garlic
• 1 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 3 1/2 cup vegetable stock, homemade or boullioum powder or cubes
• 1 can (398ml) pumpkin, not pie filling
• 1 can (540ml) white kidney beans, rinsed & drained
• 1 bay leaf
• 1 tsp ground ginger
• 1/4 cup maple syrup

Directions:

In a nonstick saucepan heat oil over medium-high heat.

Add garlic, onions, carrots & celery, cook 4 minutes or until onions & celery are softened.

Stir in stock, pumpkin, beans, bay leaf and ginger.

Bring to a boil, reduce heat, cover and let cook 15 to 20 minutes or until vegetables are tender.

Stir in maple syrup & serve.

Substitute either chick peas or navy beans for white beans.  Can be frozen for up to 4 weeks.

Submitted By:

Lesa Warner Oakburn Street Pickering, Ontario

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