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Black Bean-Pumpkin Soup

Name: Black Bean-Pumpkin Soup
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 8 servings (2 quarts).
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) 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

16 reviews

Test Kitchen Approved

Total Time

Prep: 30 min. Cook: 30 min.

Makes

8 servings (2 quarts)

Updated: Nov. 13, 2022

This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch that feels indulgent. —Jennifer Fisher, Austin, Texas

Black Bean-Pumpkin Soup Recipe photo by Taste of Home

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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) 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.

Nutrition Facts

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

Black Bean-Pumpkin Soup

Ingredients

Directions

Nutrition Facts

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