| Skill Level |
Easy
|
|---|
| Preparation Time | 15 minutes | Total Time | 35 minutes |
|---|---|---|---|
| Servings | 5 | Cost Per Serving | $1.46 |
Ingredients
| 2 cups | Pumpkin, diced or Canned Pumpkin Puree |
|---|---|
| 1 | Medium Onion, roughly diced |
| 2 cloves | Garlic, smashed |
| 2 cups | Vegetable or Chicken Stock |
| 1 tbsp | Chili Flakes (optional) |
| 2 tbsp | Rosemary, finely chopped |
| 1 can | Black Beans, drained and rinsed |
| 2 tbsp | Olive Oil |
| 1/2 tsp | Sea Salt and Freshly Ground Black Pepper |
Directions
- Warm a soup pot over medium heat
- Add 2 tbsp olive oil. Add onion and garlic and cook until softened, about 5 minutes. Add chili flakes (optional)
- Add pumpkin dices or puree, mix well. Add stock and simmer. If using diced pumpkin, cook until soft (simmering about 20 minutes). For puree, cook for about 10 minutes. Season to taste.
- In a saute pan add black beans, olive oil, and rosemary. Cook until beans start to crack and crisp up. About 5 minutes. Serve with the soup.
Nutrition
- Need a boost of energy? Choose starchier vegetables like pumpkin, squash or potatoes because they’re higher in calories compared to other vegetables like cucumbers, spinach or peppers.
- Make every bite count! Half a cup of pureed pumpkin has 40 calories, 4 grams of fibre and packed with immune boosting nutrients like vitamin A (200% of your recommended daily intake) and potassium, which has almost as much potassium as a banana.
- Pair together! Always combine a plant based source of iron such as black beans with vitamin C foods like pumpkin to help increase iron absorption. Half a cup of cooked pureed pumpkin is a good source of vitamin C.
About the Ellicsr Kitchen:
The ELLICSR Kitchen program is designed to support people touched by cancer by giving you the skills and information you need to manage your diet.
The ELLICSR Kitchen hosts a series of dynamic healthy cooking demonstrations led by Wellness Chef Geremy Capone and Registered Dietitian Stephanie Gladman. Demonstrations feature:
- Healthy, simple and delicious recipes
- Special guest appearances
- Tasty samples
Visit : www.ellicsr.ca
