Pumpkin and Black Bean Soup Recipe

Looking for an easy Pumpkin and Black Bean Soup recipe? Learn how to make Pumpkin and Black Bean Soup using healthy ingredients.


Submitted by jenruth

Makes 12 servings



Thick and hearty main course soup. Prep time about 30 minutes. Reheats great.

Recipe Ingredients for Pumpkin and Black Bean Soup

1 tablespoon olive oil
5 green onions, diced
1 red bell pepper, diced
4 garlic cloves, chopped
4 stalks celery, diced
1 cup mushrooms, diced
5 1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
30 ounces black beans, drained and rinsed
15 ounces pumpkin puree
15 ounces diced tomatoes, with juices, low salt
28 ounces chicken broth
1/8 teaspoon cayenne pepper (optional)

Recipe Directions for Pumpkin and Black Bean Soup

Saute onions, bell pepper, celery, mushrooms in olive oil. Add spices, beans, pumpkin, tomatoes. Reduce heat, cook 10 minutes. Serve with green onions (and optional sour cream).
Categories

Soup

Nutrition Facts
Serving Size 238.7g
Amount Per Serving
Calories
293
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
226mg
9%
Potassium
1358mg
39%
Total Carbohydrates
50.9g
17%
Dietary Fiber
12.9g
52%
Sugars
4.6g
Protein
18.0g
Vitamin A 125% Vitamin C 34%
Calcium 12% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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