lowfat pumpkin and white bean soup

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Saint Lucian Pumpkin and White Bean Soup (Caribbean)

 

Recipe By :Lean Bean Cuisine by Jay Solomon

Serving Size : 8 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons vegetable oil

1 medium onion -- diced

1 cup diced celery

2 garlic cloves -- minced

1 jalapeno chile pepper -- seeded and minced

1 tablespoon minced fresh ginger root

4 cups peeled diced calabaza -- See tip

2 tablespoons minced fresh parsley

2 Tablespoons minced fresh thyme

1 tablespoon curry powder

1 teaspoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground allspice

6 cups water or vegetable stock

1 cup chopped kale or spinach

1 1/2 cups cooked or canned navy or other white beans -- drained

 

1. Heat the oil in a large saucepan and add the onion, celery, garlic, chile

pepper and ginger. Saute over medium heat for about 7 minutes. Add the pumpkin

and sate for 3 minutes. Add the seasonings and saute for 1 minute more. Add the

water and simmer for about 20 minutes, stirring occasionally.

 

Stir in the kale and white beans and cook for another 10 to 15 minutes. Ladle

the soup into bowls and serve hot.

 

EACH 108 cals, 4g protein, 3g fat, 2g fiber, 139mg sodium

 

TIP - CALABAZA is a large watermelon shaped winter or pumpkin squash with green

or orange streaks and vivid orange flesh. Butternut, red kuri or acorn squash

make acceptable substitutes.

 

TIP - One half a Scotch bonnet pepper may be seeded and minced and substituted

for the milder JALAPENO.

 

S(vegRecipes):

" kitpath 2001-09-17 "

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Per Serving (excluding unknown items): 112 Calories; 4g Fat (29.8% calories from

fat); 4g Protein; 17g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 158mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

NOTES : Calabaza and beans is a popular soup staple on many islands in the

Caribbean, especially Saint Lucia, where I first tasted this recipe. -JS

 

Nutr. Assoc. : 0 0 0 0 0 0 904644 0 0 0 0 0 0 1582 773 2834

 

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