Pumpkin: it's not just decoration or a sweet treat- it's also packed with nutritional benefits. (have one cup of pumpkin out in bowl)

1. Keeps eyesight sharp- vitamin A/carotenoids – 1 cup gives 200% DV for Vitamin A- aids in better dim light vision.

2. An overlooked Fiber source- 3 grams per cup at just 49 calories making it great for weight loss.

3. Antioxidant beta carotene has been linked to fighting off some cancers.

4. May also protect skin from early aging- carotenes can help neutralize free radicals

Drop the overly caloric pumpkin spice cookies and lattes and try this recipe out to reap all of the benefits above.


1 tablespoon olive oil

1 red bell pepper, chopped

1 onion, chopped

2 cloves garlic, minced

1 teaspoon ground cumin

1 (15 ounce) can pumpkin puree

1 (15 ounce) can black beans, rinsed and drained

1 (14 ounce) can whole kernel corn, drained

2 cups (1/3 less sodium) chicken broth

1 (8 ounce) can tomato sauce

1 teaspoon fresh cilantro leaves, finely chopped

salt and pepper to taste

1/4 cup fresh chopped cilantro, for garnish (optional)



Heat the olive oil in a saucepan over medium heat. Stir in the bell pepper and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Mix in the garlic and cumin and cook, stirring, for an additional 2 minutes.


Pour in the pumpkin puree, black beans, corn, chicken broth, tomato sauce, and 1 teaspoon cilantro; season to taste with salt and pepper. Bring the soup to a gentle boil; reduce the heat and simmer, covered, for 25 minutes.


Garnish each bowl with additional cilantro, if desired.