Pumpkin-Black Bean Soup

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.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 175
  • Calories from fat: 16%
  • Fat: 3.1g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.2g
  • Protein: 10g
  • Carbohydrate: 29.2g
  • Fiber: 9.3g
  • Cholesterol: 6mg
  • Iron: 3mg
  • Sodium: 785mg
  • Calcium: 139mg

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)

Preparation

  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.
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