Recipe

Pumpkin-Black Bean Soup

developed by Church Health Center Wellness

This hearty soup is packed with flavor and nutritional value. This filling recipe is sure to become a staple for your family.

Prep time: 15 minutes
Cook time: 20 minutes
Makes 6
Serving Size: 1 cup, 2 Tablespoons cheese and 1 Tablespoon green onions, 1 teaspoon pumpkin seeds
Nutrition Facts (per serving): Calories: 175; Total Fat: 3 grams; Sodium: 350 mg; Carbohydrate: 29 grams; Fiber: 9 grams; Protein: 10 grams

Ingredients:

  • 1 ½ cups drained diced no salt added tomatoes
  • 2 15 ounce cans black beans (to save costs, consider cooking fresh beans in advance)
  • 1 teaspoon olive oil
  • 1 ½ cup chopped onion
  • 1 garlic cloves, minced
  • 3 cups fat-free, low sodium chicken broth
  • ½ teaspoon black pepper
  • 1 15 ounce can pumpkin
  • 1/2 teaspoons cumin
  • 1 cup queso fresco (can substitute feta or goat cheeses)
  • ½ cup sliced green onions
  • Pumpkin seeds for garnish

Directions:

  1. Heat oil in pan over medium-high heat. Add onion to pan and sauté for 5 minutes or until lightly browned. Add cumin and garlic, sauté for 1 minute. Add beans and diced tomatoes and next three ingredients (through pumpkin).
  2. Bring mixture to a boil. Cover, reduce heat and simmer for 20 minutes.
  3. Ladle 1 cup into 6 bowls and garnish with 2 tablespoons cheese, 1 tablespoon green onions and 1 teaspoon pumpkin seeds.

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