Zesty Pumpkin, Tomato and White Bean Soup

Serves 4 to 6.

Note: Think of this recipe as a series of suggestions; you can add other vegetables you have on hand, substitute the chickpeas for white beans, try winter squash in lieu of pumpkin. Toss in leftover turkey or chicken and call it stew. The za’atar blend of spices can be found in the spice aisle of many grocery stores, culinary shops and food co-ops. From Beth Dooley.

• 2 tbsp. olive or vegetable oil

• 1 medium onion, minced

• 2 garlic cloves, minced

• 3 c. pumpkin, peeled, seeded and cut into 1-in. pieces

• 1 to 2 tbsp. za’atar, or more to taste (see Note)

• Salt and freshly ground black pepper to taste

• Generous pinch red pepper flakes

• 4 c. chicken, turkey or vegetable stock

• 2 c. canned, diced tomatoes with their juices

• 1 c. cooked or canned white beans, drained

• 1 tbsp. grated orange zest, or to taste

• 1/4 c. fresh orange juice, or to taste

• 1/4 c. chopped parsley

• 1/2 c. thinly sliced kale


In a deep stockpot over medium heat, heat the oil and sauté the onion and garlic until soft, about 5 minutes.

Stir in the pumpkin, za’atar, salt and pepper, red pepper flakes and toss to coat. Add the stock and tomatoes, reduce the heat, and simmer, partially covered, until the pumpkin is very soft, about 25 to 30 minutes.

Stir in the beans, orange zest and juice, and parsley and continue simmering another 5 minutes until the flavors meld. Adjust the seasonings and add the kale before serving hot.

Nutrition information per each of 4 servings:

Calories 150 Fat 6 g Sodium 256 mg

Carbohydrates 19 g Saturated fat 1 g Calcium 85 mg

Protein 8 g Cholesterol 0 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, ½ lean meat, 1 fat.