Recipe: Pumpkin Black Bean Soup

recipe: Soups and Stews

This healthy pumpkin black bean soup has a chili like flavor, but is a tad sweeter. Filled with tons of flavor from the veggies and beans you won’t miss the meat at all. This vegetarian soup is an easy meal, and great way to sneak in all kinds of veggies into your families diet. This is a simple recipe and freezes well so make a double batch and freeze for another night!

Total Time:45 minutes

Yield: 8 serving(s)

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, diced
  • 3/4 cup diced carrots
  • 3 cloves garlic minced
  • 1 cup red wine (any)
  • 3 (15 ounce) cans black beans, drained and rinsed
  • 1 (15 ounce) can pumpkin
  • 1 (15 ounce) can diced tomatoes
  • 4 cups low sodium vegetable broth
  • 1 tablespoon ground cumin
  • 1 tablespoon hot sauce
  • salt and pepper to taste

Directions

  1. Heat olive oil in a large pot over medium-high heat
  2. Add onion, celery, and carrots to the hot pan and cook until vegetables have softened. Add garlic and cook an additional minute.
  3. Pour red wine over vegetables in the pot and let simmer until the wine has reduced by about half.
  4. Add all remaining ingredients and bring to a boil. Reduce heat to low and let simmer 25 minutes.
  5. Season with salt and pepper to taste and serve hot. For a smoother consistency puree the finished soup using a hand held blender or cool slightly before transferring to a regular blender in small batches. Return to the heat and bring back up to a simmer before serving. Garnish with fresh peppers, green onion, or cilantro.

Nutrition Information Per Serving

Calories: 245

Protein: 10 gram(s)

Fat: 5 gram(s)

Carbohydrates: 42 gram(s)

Fiber: 11 gram(s)

From the kitchen of:

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Printed from GetHealthyU.com

5 Comments


on October 2, 2015 at 4:02 PM Reply

How much is a serving? Is it 1 cup?


    on October 5, 2015 at 12:05 PM Reply

    Hi Karen - yes, it's approximately 1 cup!


on February 13, 2015 at 12:37 PM Reply

Hi Chris,I made this last night (minus the cup of red wine) and it's great! I am heating some up for lunch now. Are we supposed to drain the can of dice tomatoes (I did for the most part, deciding to leave a little of the juice)?Nicole


on November 12, 2014 at 7:43 PM Reply

Hi Chris,I remember a former recipe that did not include the vegetables and include chili powder instead. Might you still have that one?Thanks!


    on November 13, 2014 at 11:07 AM Reply

    Here are my other soups and stews! http://gethealthyu.com/recipes/soups-and-stews/



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