Black Bean-Pumpkin Soup
TOTAL TIME: Prep: 30 min. Cook: 30 min.
YIELD: 8 servings (2 quarts).
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
Ingredients
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2 cans (15 ounces each) black beans, rinsed and drained
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1 can (14-1/2 ounces) diced tomatoes, drained
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2 medium onions, finely chopped
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1 teaspoon olive oil
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3 garlic cloves, minced
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1 teaspoon ground cumin
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3 cups vegetable broth
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1 can (15 ounces) pumpkin
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2 tablespoons cider vinegar
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1/2 teaspoon pepper
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2 tablespoons bourbon, optional
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1/2 cup reduced-fat sour cream
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1/2 cup thinly sliced green onions
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1/2 cup roasted salted pumpkin seeds
Directions
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1.
Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
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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.
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3.
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.
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