Hearty Santa Fe Pumpkin Soup - Produce For Better Health

Hearty Santa Fe Pumpkin Soup
Preparation Time: 30 minutes
Canned pumpkin is a tradition linked with the holidays for indulgent recipes like pumpkin pie. Yet canned pumpkin
is available all year round, so a wide variety of recipes can be enjoyed throughout the year with all the nutritional
benefits of canned pumpkin. This savory pumpkin soup recipe is the perfect new way to experience canned pumpkin
and the flavors of the southwest.
Ingredients
2 garlic cloves, minced
1 tbsp paprika, smoked if preferred
½ medium yellow onion, chopped
1 tsp cumin
½ tbsp canola oil
1 15 oz can black beans,
no-salt-added, drained and rinsed
1 15 oz can LIBBY’S® 100% Pure
Pumpkin
1 4 oz can diced green chiles
1 cup NESTLÉ® JUICY JUICE®
All Natural 100% Apple Juice
2 cups low-sodium chicken broth
8 oz frozen pre-cooked grilled chicken
strips (about 8 strips), cut cross-wise
thinly
Low-fat sour cream
Fresh chopped cilantro, optional
In a large sauce pan over medium heat, sauté
garlic and onions until soft. Add LIBBY'S®
100% Pure Pumpkin, chiles, Juicy Juice 100%
juice, chicken broth, and spices. Bring to boil
and simmer 15 minutes. Add black beans and
chicken. Simmer 5-10 more minutes. Serve
with low-fat sour cream and chopped cilantro
(if desired). Serves 4.
Tips for using canned pumpkin
· When you make your everyday favorites by
adding canned pumpkin, not only do you add
the delicious taste of pumpkin, but fiber and
vitamin A too. Adding pumpkin also helps to
reduce the fat and sodium content in your
recipes.
· Store leftover pumpkin in a sealed plastic
container for 1 week in the refrigerator, and
up to 3 months in the freezer. When freezing,
make sure that the pumpkin does not go right
to the top of the container because it may
expand when frozen. The pumpkin may have a
separated appearance when thawed, but this will
not affect your recipe.
Tips about juice
· Drinking or cooking with 100% juice is a
convenient way to help meet your daily
recommended amount of fruits and vegetables.
One 4 oz glass of 100% juice is ½ cup of the 4½
cups of fruits and vegetables recommended daily
on a 2000-calorie diet.
· There are no added sugars in 100% juice—just
the natural sugars found in whole fruit.
· According to the 2010 Dietary Guidelines, two
nutrient-dense beverages stand out as providing
“a substantial amount of nutrients along with
the calories they contain:” fat-free/low-fat milk
and 100% fruit juice.
For more tips and great-tasting recipes featuring
LIBBY'S® canned pumpkin, visit libbyspumpkin.
com, and for more tips and recipes featuring JUICY
JUICE®, visit Juicyjuice.com
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
Calories 270
Total Fat 6g
Saturated Fat 2g
% of Calories from Fat 20%
% Calories from Sat Fat 7%
Protein 24g
Carbohydrates 31g
Cholesterol 55mg
Dietary Fiber 9g
Sodium 410mg
(Serve with an 8 oz glass of non-fat milk
and 2 corn tortillas.)
Calories 460
Total Fat 8g
Saturated Fat 2.5g
% of Calories from Fat 16%
% Calories from Sat Fat 5%
Protein 35g
Carbohydrates 65g
Cholesterol 60mg
Dietary Fiber 12g
Sodium 530mg
An excellent source of fiber, protein,
vitamin A and vitamin C, and a good
source of iron and magnesium.
MyPlate Food Group Amounts
Fruits ¼ cup
Protein 2 oz
Vegetables 1 cup
Dairy 0 cups
Grains 0 oz
Recipe cost
Approximately $11.69 for four, $2.92
per serving. *Retail prices, Boulder, Colorado,
Summer 2012.
An excellent source of fiber, protein, vitamin
A, vitamin C, vitamin D, riboflavin, vitamin B12, potassium, calcium, phosphorus,
magnesium and iodine, and a good source of
thiamin, vitamin B6, iron, zinc, and copper.
MyPlate Food Group Amounts
Fruits ¼ cup
Protein 2 oz
Vegetables 1 cup
Dairy 1 cup
Grains 2 oz
Meal cost
Approximately $12.56 for four, $3.14 per
serving. *Retail prices, Boulder, Colorado, Summer 2012.
Online Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
Libbyspumpkin.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
Juicyjuice.com
Meals.com
FoodChamps.org
ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
LIBBY’S® and NESTLÉ® JUICY JUICE® are registered trademarks
owned by Société des Produits Nestlé S.A., Vevey, Switzerland.
©2012 Produce for Better Health Foundation