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Ingredients
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1 tablespoon extra-virgin olive oil
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3 cups chopped onion
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1 ½ cups chopped carrot
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3 large cloves garlic, minced
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4 cups low-sodium vegetable broth
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3 cups diced pumpkin or butternut squash
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1 (28 ounce) can no-salt-added crushed tomatoes
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4 (15 ounce) cans low-sodium beans, such as black, great northern, pinto and/or red, rinsed
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3 tablespoons chili powder
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2 teaspoons ground cumin
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1 teaspoon ground cinnamon
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¾ teaspoon salt
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¼ teaspoon cayenne pepper, or to taste
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Diced onion, sliced jalapeños, Cotija cheese and/or pepitas for garnish
Directions
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Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.
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Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.
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Serve garnished with onion, jalapeños, cheese and/or pepitas, if desired.
Tips
To make ahead: Refrigerate for up to 5 days; freeze for up to 6 months.
Nutrition Facts (per serving)
276 | Calories |
3g | Fat |
49g | Carbs |
14g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size about 1 1/2 cups | |
Calories 276 | |
% Daily Value * | |
Total Carbohydrate 49g | 18% |
Dietary Fiber 17g | 59% |
Total Sugars 10g | |
Protein 14g | 28% |
Total Fat 3g | 4% |
Saturated Fat 0g | 2% |
Vitamin A 11332IU | 227% |
Vitamin C 24mg | 26% |
Folate 31mcg | 8% |
Sodium 509mg | 22% |
Calcium 163mg | 13% |
Iron 6mg | 32% |
Magnesium 83mg | 20% |
Potassium 1073mg | 23% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.