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Black Bean-Pumpkin Soup

 Black Bean-Pumpkin Soup
“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
8 ServingsPrep: 30 min. Cook: 30 min.

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

Directions

  • Place beans and tomatoes in a food processor; cover and process until
  • blended. Set aside.
  • 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.
  • Stir in bourbon if desired. Garnish each serving with sour cream,
  • green onions and pumpkin seeds. Yield: 8 servings (2 quarts).

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Black Bean-Pumpkin Soup (continued)

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.