A seriously quick dish, this can satisfy a hungry household in 20 minutes. My family loves it alongside hot corn bread.
—HEATHER ROREX WINNEMUCCA, NV
START TO FINISH: 20 MIN. • MAKES: 8 SERVINGS
1 can (15 ounces) solid-pack pumpkin
1 can (15 ounces) black beans, rinsed and drained
1 1/2 cups frozen corn
1 can (10 ounces) diced tomatoes and green chilies
2 cans (14 1/2 ounces each) reduced-sodium chicken broth
1/4 teaspoon pepper
In a large saucepan, mix all ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 10-15 minutes or until slightly thickened, stirring occasionally.
To freeze: Freeze the cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary.
Per 3/4 cup: 100 cal., 0 fat (0 sat. fat), 0 chol., 542mg sod., 20g carb. (3g sugars, 5g fiber), 6g pro.
Diabetic Exchanges: 1 starch.