‘Fall’ in Love With Black Bean-Pumpkin Soup

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Even though it’s really not that cold yet in my part of the world, I’m ready to slurp me some soup. I love making a hearty soup for dinner; it is soul satisfying and the leftovers are always better the second day!  I came up with this Black Bean-Pumpkin Soup recipe last autumn when they finally put the canned pumpkin back on the store shelves. I’m like Bubba Gump for this ginormous squash – pumpkin muffins, pumpkin pancakes, pumpkin smoothies, pumpkin lasagna, pumpkin enchiladas and more. You could bake and smash your own pumpkin, but who has that kind of time? Try this healthy, vegetarian recipe tonight. It’s packed with protein from the beans and loaded 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.


Black Bean-Pumpkin Soup Recipe

  • 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

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. Yield: 8 servings (2 quarts).

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.