This is a very good recipe that I’ve tested several times – even on picky eaters, and they loved it. They were surprised there was pumpkin in it.
Total time: approximately 40 minutes
1 tbsp olive oil
1 large onion, chopped small
1 cup fresh mushrooms, diced
1 1/2 cup pumpkin puree (canned)
(i.e. ED Smith 100% pumpkin, per 1/3 cup: 0mg sodium, 100 mg potassium)
1 cup no salt added canned tomatoes, diced not puree
(i.e Unico, per 1/2 cup:5mg sodium, 290mg potassium)
1 cup low-sodium vegetable stock, or water
1 can no-salt added black beans (15 oz), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 5 mg sodium, 550 potassium)
2 cans no-salt added kidney beans (15 oz each), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 10 mg sodium, 550 mg potassium)
1 tbsp cumin
1-2 tbsp chilli powder
pepper, to taste
- In a large pot, cook chopped onion for 2-3 minutes, then add mushrooms and sauté for 2-3 minutes.
- Add pumpkin, rinsed black beans, rinsed kidney beans, vegetable broth or water and stir well. Add cumin and chilli powder. Bring to a boil, stirring often. Reduce heat, cover and simmer for about 20 minutes.
- Garnish with chopped green onion or small amount of low-fat shredded cheddar cheese. Can also be served with homemade wholewheat bread or buns. Or some Low-Sodium Tortilla Chips
This recipe keeps well and is great for lunches.