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Pumpkin-Black Bean Soup

Photo: Jan Smith
Yield 6 servings
This Caribbean-inspired soup combines pumpkin, black beans, tomatoes, and sherry. It's topped with a tangy shower of queso fresco. Use vegetable broth to make this a meatless meal.

Ingredients

  • 1 1/2 cups drained diced canned tomatoes
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 teaspoon olive oil
  • Cooking spray
  • 1 1/2 cups finely chopped onion
  • 1 teaspoon ground cumin
  • 3 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 2 tablespoons sherry vinegar
  • 1/2 teaspoon freshly ground black pepper
  • 1 (15-ounce) can pumpkin
  • 2 tablespoons dry sherry
  • 1 cup (4 ounces) crumbled queso fresco
  • 1/2 cup sliced green onions
  • Pumpkinseed kernels (optional)

Nutrition Information

  • calories 175
  • caloriesfromfat 16 %
  • fat 3.1 g
  • satfat 1.2 g
  • monofat 1.1 g
  • polyfat 0.2 g
  • protein 10 g
  • carbohydrate 29.2 g
  • fiber 9.3 g
  • cholesterol 6 mg
  • iron 3 mg
  • sodium 785 mg
  • calcium 139 mg

How to Make It

  1. Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

  2. Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about 2 tablespoons queso fresco and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.