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"Vegged-Out" Pumpkin & Black Bean Soup Recipe Recipe

Looking for an easy "Vegged-Out" Pumpkin & Black Bean Soup Recipe recipe? Learn how to make "Vegged-Out" Pumpkin & Black Bean Soup Recipe using healthy ingredients.


Submitted by nanilani04

Makes 5 servings



This vegetarian soup is hearty enough to eat as a meal. Pumpkin blends in with the vegetables, black beans and broth to add extra nutrition and delicious flavor which creates a nourishing dish the entire family will enjoy. http://www.verybestbaking.com/recipes/143806/Vegged-Out-Pumpkin--Black-Bean-Soup/detail.aspx

Recipe Ingredients for "Vegged-Out" Pumpkin & Black Bean Soup Recipe

1 tablespoon olive oil
5 green onions (white and light green parts), thinly sliced (slice dark parts and set aside for later)
1 red bell pepper, chopped
3 cloves garlic, chopped
1 1/2 teaspoons ground cumin
1/2 teaspoon dried thyme
1/2 lb black beans, rinsed and drained (2 15oz cans)
15 oz. Pumpkin
14 1/2 oz. diced tomatoes, undrained
1 can (14 fl. oz.) vegetable broth
1/2 cup water
1/2 teaspoon salt or more to taste
1/8 teaspoon cayenne pepper or more to taste

Recipe Directions for "Vegged-Out" Pumpkin & Black Bean Soup Recipe

HEAT oil in large saucepan over medium heat. Add white and light green parts of green onions, bell pepper and garlic; cook, stirring occasionally, for 4 to 5 minutes or until soft. Stir in cumin and thyme; cook, stirring occasionally, for 1 minute. Add beans, pumpkin, tomatoes and juice, broth and water; bring to a boil. Reduce heat to low; cook for 10 minutes. Stir in salt and cayenne pepper. Top each serving with dark green onion tops.
Categories

Vegetables, Soup, American, Boil, Vegetarian

Nutrition Facts
Serving Size 399.6g
Amount Per Serving
Calories
259
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
626mg
26%
Potassium
1257mg
36%
Total Carbohydrates
42.4g
14%
Dietary Fiber
11.4g
46%
Sugars
7.7g
Protein
14.6g
Vitamin A 297% Vitamin C 80%
Calcium 12% Iron 27%
* 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 iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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