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 |