Show Subscription Form





Black Bean-Pumpkin Soup Recipe
Black Bean-Pumpkin Soup Recipe photo by Taste of Home

Black Bean-Pumpkin Soup Recipe

Read Reviews
4.5 11
Publisher Photo
“This is such a healthy recipe, packed with protein from the beans and with vital vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch and eliminates the need for any kind of fattening topping.” —Jennifer Fisher, Austin, Texas
TOTAL TIME: Prep: 30 min. Cook: 30 min.
MAKES:8 servings
TOTAL TIME: Prep: 30 min. Cook: 30 min.
MAKES: 8 servings

Ingredients

  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes, drained
  • 2 medium onions, finely chopped
  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 3 cups vegetable broth
  • 1 can (15 ounces) solid-pack pumpkin
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon pepper
  • 2 tablespoons bourbon, optional
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup thinly sliced green onions
  • 1/2 cup roasted salted pumpkin seeds

Nutritional Facts

1 cup equals 238 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 716 mg sodium, 30 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.

Directions

  1. Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
  2. In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
  3. Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).
Originally published as Black Bean-Pumpkin Soup in Healthy Cooking February/March 2011, p60

Nutritional Facts

1 cup equals 238 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 716 mg sodium, 30 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.

Reviews for Black Bean-Pumpkin Soup

AVERAGE RATING
   (11)
RATING DISTRIBUTION
5 Star
 (7)
4 Star
 (3)
3 Star
 (1)
2 Star
 (0)
1 Star
 (0)
MY REVIEW
Please Log In or Join to add a rating and review.
Click stars to rate
Any changes to your rating or review will appear where you originally posted your review
Loading Image
Sort By :
MY REVIEW
Reviewed Feb. 4, 2016

"This was a good soup. I did not process the beans and tomatoes because I wanted them whole. I had some leftover ham so I diced it up and added it and it went really well with the soup. I also used 9 cups of broth instead of 3 so we could have it for lunch. This obviously made the soup much thinner but it was still a hearty soup. I will make this often."

MY REVIEW
Reviewed Nov. 17, 2014

"Just made this soup- definitely one of my favorites!!!! I used fresh roasted pumpkin and blended it together with the black beans and tomatoes. Amazing recipe :)"

MY REVIEW
Reviewed Oct. 19, 2013

"By far my favorite soup recipe ever!! I would not change anything about this.

For a more detailed review and recipe, I have posted about it on my blog, Healthy Living Revelations
http://www.healthylivingrevelations.com/2013/09/03/slow-cooker-pumpkin-black-bean-soup/"

MY REVIEW
Reviewed Oct. 2, 2012

"I love this, and never had black bean / pumpkin in a soup before. It will be a repeat for sure for me."

MY REVIEW
Reviewed Oct. 30, 2011

"I found this a bit bland, and agree with a previous review that I did not taste the pumpkin. Added a bit more ground cumin and a sprinkle of chili powder to my leftovers. We'll see if the flavor improves!"

Loading Image