Ingredients:
- 2 cups fresh pumpkin (or 2 cups canned pumpkin for a less chunky soup) or 2 cups winter squash, peeled and cubed (or 2 cups c anned pumpkin for a less chunky soup)
Directions:
- In large pot, sauté in 3T. oil: onion, garlic, chili powder, chili peppers, salt, pepper, and oregano.
- Add and cook until tender: tomatoes, pumpkin or winter squash, corn.
- Add: white beans with liquid.
- Simmer at least 30 minutes. The soup will be thick and chunky, with a mild spicy flavor.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 151.3 Kcal (633 kJ) | ||
| Calories from fat | 66.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.39g | 11% | |
|---|---|---|---|
| Sodium | 213.79mg | 9% | |
| Potassium | 513.69mg | 11% | |
| Total Carbs | 20.76g | 7% | |
| Sugars | 6.22g | 25% | |
| Dietary Fiber | 4.45g | 18% | |
| Protein | 3.72g | 7% | |
| Vitamin C | 35.2mg | 59% | |
| Iron | 1.6mg | 9% | |
| Calcium | 42mg | 4% | |
| Amount Per 100 g | |||
| Calories | 70.48 Kcal (295 kJ) | ||
| Calories from fat | 30.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.44g | 11% | |
|---|---|---|---|
| Sodium | 99.59mg | 9% | |
| Potassium | 239.28mg | 11% | |
| Total Carbs | 9.67g | 7% | |
| Sugars | 2.9g | 25% | |
| Dietary Fiber | 2.07g | 18% | |
| Protein | 1.73g | 7% | |
| Vitamin C | 16.4mg | 59% | |
| Iron | 0.7mg | 9% | |
| Calcium | 19.6mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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