Black Bean and Pumpkin Soup

Note: Try substituting 2 cups of puréed cooked kabocha squash for the pumpkin. For a spicier soup, use 2 chipotles.


Makes 5 servings

Recipe from


Nutritional Information

Calories 197
Caloriesfromfat 17 %
Protein 10 g
Fat 3.7 g
Satfat 0.6 g
Carbohydrate 39 g
Fiber 11 g
Sodium 576 mg
Cholesterol 0.0 mg


2 tablespoons ground New Mexico or California chilies
1 teaspoon cumin seed
1 can (14 1/2 oz.) diced tomatoes (no salt added)
1 cup coarsely chopped onion
2 cloves garlic
1 or 2 canned chipotle chilies, drained
1 tablespoon salad oil
2 cans (15 oz. each) reduced-sodium black beans
2 cups reduced-sodium chicken broth
1 can (16 oz.) pumpkin
Fresh cilantro sprigs
Lime wedges
Reduced-fat sour cream


1. In a 5- to 6-quart pan over medium-high heat, stir New Mexico chilies and cumin just until they start to smoke, 1 to 2 minutes. Scrape into a blender and add tomatoes with their juice, onion, garlic, chipotles, and oil; whirl until smooth.

2. Pour chili mixture into pan. Bring to a simmer over medium-high heat, partially cover, and stir occasionally until slightly thickened, about 5 minutes. Stir in beans with their liquid, broth, and pumpkin. Bring to a simmer over high heat, then reduce heat and simmer, covered, for 10 minutes to blend flavors.

3. Whirl about 2 cups of the soup in blender until smooth, then return to pan. Garnish soup with cilantro sprigs and offer lime wedges and sour cream to season to taste.