Pumpkin-Black Bean Soup

Pumpkin-Black Bean Soup Recipe
Photo: Jan Smith
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.


6 servings

Recipe from

Cooking Light

Nutritional 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


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)


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

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.

Joanna Pruess,

Cooking Light

April 2006
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