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Black Bean-Pumpkin Soup

Total Time

Prep: 30 min. Cook: 30 min.

Makes

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
Black Bean-Pumpkin Soup Recipe photo by Taste of Home

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

  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.

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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