Description
This hearty pumpkin soup is perfect for chilly fall days. Throw the ingredients in the slow cooker & come back later for a tasty meal! Vegetarian & gluten-free.
Ingredients
- 3 cups cubed pumpkin
- 3 red potatoes, cubed
- 2 medium carrots, peeled and diced
- 1 small green bell pepper, diced
- 1/2 medium yellow onion, diced
- 1 can white beans, drained and rinsed
- 1 can diced tomatoes, no salt added
- 2 1/2 cups reduced sodium vegetable broth (or water)
- 3 cloves garlic, minced
- 1/2 teaspoon black pepper
- 1 teaspoon ground cumin
- 1/4 – 1/2 teaspoon chili powder (depending on how spicy you want it)
Optional:
- 1/4 cup water
- 3 Tablespoons corn starch
Instructions
- To cube your pumpkin, start by cutting 1/2-1 inch off the top and bottom of your pumpkin. Scoop out the inside of the pumpkin (seeds and membranes), reserving the seeds to bake later, if desired. Then peel the sides with a sharp knife or vegetable peeler. Alternatively, after cleaning out the inside, quarter the pumpkin and then peel the outside. (Use whichever method is easier for you). Cube into 1-inch pieces and place in the slow cooker.
- Dice the potatoes, carrots, bell pepper and onion. Add to the slow cooker.
- Drain and rinse the beans and add to the diced veggies. Add the canned diced tomatoes (do not drain) and water. Stir to mix everything together.
- Stir in the seasonings (garlic, pepper, cumin and chili powder).
- Turn the slow cooker on high and leave for 6 hours.
- Optional: For a thicker soup, during the last 30 minutes of cooking, take a cup and combine 1/4 cup water and 3 Tablespoons cornstarch. Stir until smooth. Add to the soup, stirring until combined. Continue cooking on high for the remaining 30 minutes, or until the liquid is thickened. Adjust seasonings as needed.
- Serve with crackers and enjoy!
Freezer Meal Tip: This meal can easily be used as a freezer meal by combining all the ingredients except the broth/water into a freezer storage bag or container. To cook, thaw in the fridge for 4 hours or overnight. In the morning, place the all the contents of the bag or container to the slow cooker and add in the water. Cook as directed above.
Nutrition
- Serving Size: 1/6th of recipe
- Calories: 200
- Sugar: 7 g
- Sodium: 147 mg
- Fat: 1 g
- Carbohydrates: 43 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 0 mg