Diced onion, sliced jalapenos, Cotija cheese and/or pepitas for garnish

Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.

Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.

Serve garnished with onion, jalapenos, cheese and/or pepitas, if desired.

To make ahead: Refrigerate for up to five days; freeze for up to six months.

Recipe Nutrition: Per serving: 276 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 49 g carbohydrate; 0 g added sugars; 10 g total sugars; 14 g protein; 17 g fiber; 509 mg sodium; 1072 mg potassium.

Nutrition Bonus: Vitamin A (226 percent daily value), Vitamin C (39 percent dv), Iron (32 percent dv), Folate (20 percent dv)

3 1/2 Carbohydrate Serving(s)

Exchanges: 1 1/2 starch, 2 1/2 vegetable, 1 1/2 lean meat, 1/2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)