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

Black Bean-Pumpkin Soup Recipe

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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

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
   (10)
RATING DISTRIBUTION
5 Star
 (6)
4 Star
 (3)
3 Star
 (1)
2 Star
 (0)
1 Star
 (0)
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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!

MY REVIEW
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
Reviewed Oct. 9, 2011

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

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