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

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4.5 11 12
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“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

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

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


Reviews for Black Bean-Pumpkin Soup

AVERAGE RATING
(12)
RATING DISTRIBUTION
5 Star
 (7)
4 Star
 (4)
3 Star
 (1)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
282778
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
mariagillz8
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
kzdrowak820
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
shovelk
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
LoraDora728
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!"

MY REVIEW
lazyjcafe
Reviewed Oct. 9, 2011

"This soup is delicious! My husband usually shies away from this type of soup but he really liked it. It's perfect for cool autumn evenings! I served it with applesauce and corn muffins. Didn't have the pumpkin seeds, which I love. Maybe next time- will definitely make again. I love how nutritious this meal is."

MY REVIEW
jollyoutcast
Reviewed Oct. 9, 2011

"I made this for a menu tasting party. All my clients LOVED it!"

MY REVIEW
ladybug810
Reviewed Sep. 3, 2011

"Wow...I **loved** this recipe!! The only change I made to the recipe was to not bother draining the diced tomatoes and to coarsley pulse the tomatoes and beans rather than fully pureeing them. I topped with a few crushed tortilla chips and ate two bowls. I can't wait to make this again!"

MY REVIEW
tracidhaley
Reviewed May. 28, 2011

"This recipe was excellent! It really just tasted like a smooth, creamy chili. I didn't bother with the bourbon, sour cream, green onions, or pumpkin seeds -- didn't want to add the extra calories. I did go about making the soup a little differently, though -- I cooked the onions and garlic, then tossed all the other ingredients into the pot and used my immersion blender to puree it all. After that all came to a boil, I ended up keeping it on low for a few hours until lunchtime. This ended up giving it a beautiful color and made the flavors that much more intense. The other change I made was to use chicken broth instead of vegetable broth -- and that's only because I didn't have veggie broth on hand at the time. I'm planning to make some homemade vegetable broth and will definitely make this soup again!"

MY REVIEW
Satchya
Reviewed Mar. 11, 2011

"So yummy, kids loved it too. Needed time to cook down (thicken up) and for the flavors to meld well. I served the pumpkin seeds on the side for my kids, not on top."

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