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Black Bean-Pumpkin Soup Recipe

Black Bean-Pumpkin Soup Recipe

“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. YIELD:8 servings


  • 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


  • 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).

Nutritional Facts

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

Reviews for Black Bean-Pumpkin Soup

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TGI User ID: 7365199 258816
Reviewed Dec. 29, 2016

"Bland. Will not make again."

282778 User ID: 1442442 243183
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."

mariagillz8 User ID: 7949664 154296
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 :)"

kzdrowak820 User ID: 6956031 100101
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"

shovelk User ID: 4378070 98717
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."

LoraDora728 User ID: 6309118 98715
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!"

lazyjcafe User ID: 1762141 108894
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."

jollyoutcast User ID: 4518587 168117
Reviewed Oct. 9, 2011

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

ladybug810 User ID: 791745 169505
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!"

tracidhaley User ID: 1237610 78239
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!"

Satchya User ID: 2074433 155435
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."

daisey5 User ID: 146806 154293
Reviewed Jan. 27, 2011

"Do the beans and tomatoes a little at a time. had to add some of the broth so it would blend. I also did not taste the pumpkin or the tomatoes, just the beans. I did not add the bourbon."

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