This is a great fall soup - even my carnivore boyfriend loved it. The only modifications I made were to add a little kosher salt, and also serve chopped cilantro along with the condiments.
Pumpkin-Black Bean Soup
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
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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
- 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.
Pumpkin-Black Bean Soup Recipe at a Glance
- COURSE: Soups/Stews
- CUISINE: American, Southwest, Mexican
- MAIN INGREDIENT: Beans
- DIETARY CONSIDERATION: Low Cholesterol
- COOKING METHOD: Food Processor
- OCCASION: Autumn, Spring, Summer, Winter
- PUBLICATION: Cooking Light
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