Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

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Canned pumpkin is a tradition linked with the holidays for indulgent recipes like pumpkin pie. Yet canned pumpkin is available all year round, so a wide variety of recipes can be enjoyed throughout the year with all the nutritional benefits of canned pumpkin. This savory pumpkin soup recipe is the perfect new way to experience canned pumpkin and the flavors of the southwest.
 
Recipe Cost for 4 People: $11.69 ($2.92/serving)*
 
Preparation Time: 30 minutes
  • 2 garlic cloves, minced
  • ½ medium yellow onion, chopped
  • ½ tbsp canola oil
  • 1 15 oz can LIBBY’S® 100% Pure Pumpkin
  • 1 4 oz can diced green chiles
  • 1 cup NESTLÉ® JUICY JUICE® All Natural
    100% Apple Juice
  • 2 cups low-sodium chicken broth
  • 1 tbsp paprika, smoked if preferred
  • 1 tsp cumin
  • 1 15 oz can black beans, no-salt-added, drained and rinsed
  • 8 oz frozen pre-cooked grilled chicken strips (about 8 strips), cut cross-wise thinly
  • Low-fat sour cream
  • Fresh chopped cilantro, optional
In a large sauce pan over medium heat, sauté garlic and onions until soft. Add LIBBY’S 100% Pure Pumpkin, chiles, Juicy Juice 100% juice, chicken broth, and spices. Bring to boil and simmer 15 minutes. Add black beans and chicken. Simmer 5-10 more minutes. Serve with low-fat sour cream and chopped cilantro (if desired).

Complete this Plate: Serve with an 8 oz glass of non-fat milk and 2 corn tortillas.

Tips for Using Canned Pumpkin

  • When you make your everyday favorites by adding canned pumpkin, not only do you add the delicious taste of pumpkin, but fiber and vitamin A too. Adding pumpkin also helps to reduce the fat and sodium content in your recipes.
  • Store leftover pumpkin in a sealed plastic container for 1 week in the refrigerator, and up to 3 months in the freezer. When freezing, make sure that the pumpkin does not go right to the top of the container because it may expand when frozen. The pumpkin may have a separated appearance when thawed, but this will not affect your recipe.

Tips about Juice

  • Drinking or cooking with 100% juice is a convenient way to help meet your daily recommended amount of fruits and vegetables. One 4 oz glass of 100% juice is ½ cup of the 4½ cups of fruits and vegetables recommended daily on a 2000-calorie diet.
  • There are no added sugars in 100% juice—just the natural sugars found in whole fruit.
  • According to the 2010 Dietary Guidelines, two nutrient-dense beverages stand out as providing “a substantial amount of nutrients along with the calories they contain:” fat-free/low-fat milk and 100% fruit juice.
 
Serves: 4
 
Fruits & Veggies per Serving
1.25 Cups
 
Nutrition Information per Serving:
Calories: 270
Total Fat: 6g
Saturated Fat: 2g
% of Calories from Fat: 20%
% Calories from Sat Fat: 7%
Protein: 24g
Carbohydrates: 31g
Cholesterol: 55mg
Dietary Fiber: 9g
Sodium: 410mg
 
Each serving provides: An excellent source of fiber, protein, vitamin A and vitamin C, and a good source of iron and magnesium.

*Retail prices, Boulder, Colorado, Summer 2012

Juicyjuice.comLibbyspumpkin.com
LIBBY’S® AND NESTLÉ® JUICY JUICE® are registered trademarks owned by Société des Produits S.A., Vevey Switzerland or used with permission.

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