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 keepontruckin

Makes 8 servings



pumpkin and black bean soup from experience life mag feb 2011

Recipe Ingredients for pumpkin and black bean soup

4 serving Extra Virgin Olive Oil
0.5 cup Green Onions
1 medium raw Bell Pepper Red
3 clove Garlic
1.5 tsp Cumin
0.5 Teaspoon Thyme
20 oz Black Beans Canned
15 oz Pumpkin Pie Mix, Canned
15 oz Diced Tomatoes, No Salt Added
4 serving Natural Foods - Organic Vegetable Broth
0.5 cup (8 fl oz) Water
0.5 tsp Sea Salt
4 serving Cayenne Pepper

Recipe Directions for pumpkin and black bean soup

Heat oil in large saucepan over medium heat. Add white and light green parts of onions, bell pepper and garlic; cook, stirring occasionally, for five minutes. Stir in cumin, thyme, cook and stir one minute. Drain and rinse canned beans, add to sauce pan. Add pumpkin, tomatoes, broth, water. Bring to a boil. Reduce heat to low, simmer 10 minutes. Stir in salt and cayenne pepper. Serve with dark green onion tops.
Categories

Beans, Soup, Quick

Nutrition Facts
Serving Size 322.4g
Amount Per Serving
Calories
213
Calories from Fat
64
% Daily Value*
Total Fat
7.1g
11%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Sodium
372mg
15%
Potassium
104mg
3%
Total Carbohydrates
33.0g
11%
Dietary Fiber
9.5g
38%
Sugars
6.0g
Protein
5.6g
Vitamin A 113% Vitamin C 59%
Calcium 6% Iron 13%
* 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
88% confidence
B
  Good points
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
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