Creamy Black Bean Pumpkin Soup
October 24, 2023 • 0 comments
EQUIPMENT:
Large pot like a Dutch oven
Strainer or colander to rinse beans
Blender, food procesor or immersion blender to puree
INGREDIENTS:
2 15-ounce cans black beans rinsed and drained
1 15-ounce can diced tomatoes
3 cups low sodium broth chicken, turkey, vegetable, or beef
2 tablespoons extra virgin olive oil
1 cup chopped onion ½ a large onion
3 large garlic cloves chopped fine or zested
2 teaspoons ground cumin
2 teaspoons smoked paprika or regular
½ teaspoon Sea salt
¼ teaspoon smoked black pepper or regular paprika
¼ teaspoon ground chipotle pepper or more for more heat
1 15-ounce canned pumpkin puree NOT pie mix
Optional Garnishes
Balsamic vinegar
Grated Jack or Cheddar cheese
Sour cream
Chopped green onions
Sliced or mashed avocado
Crispy tortilla strips make then yourself, see recipe on site
Chopped cilantro or parsley
- Prep Time:
- Cook Time:
- Servings: 6 People (9 cups)
Ingredients
- (2 15oz cans, rinsed and drained) Black Beans
- (1 15oz can) Diced Tomatoes
- (3 cups broth made from chicken bones) Chicken Bones
- (2 tablespoons) Extra Virgin Olive Oil
- (1 cup chopped (1/2 a large onion)) Onion
- (3 large cloves chopped fine or zested) Fresh Garlic
- (2 teaspoons) Ground Cumin
- (2 teaspoons) Smoked Paprika or Regular
- (1/2 teaspoon) Sea Salt
- (1/4 teaspoon) Black Pepper
- (1/4 teaspoon or more for heat) Ground Chipotle Pepper
- (1 15oz canned (NOT pie mix)) Pumpkin Puree
- (Balsamic Vinegar, Grated Cheese, Sour Cream, Green Onions, Avocados, Tortilla Chips or Strips, and Cilantro or Parsley) Optional Garnish
Directions
INSTRUCTIONS
- Add drained beans, tomatoes, and half of the broth to a large capacity blender and puree until smooth. If you have a smaller capacity blender do it in two batches.
- In a large saucepan heat the olive oil over medium heat. Add onion and cook until soft and fragrant, 3-5 minutes. Add garlic and cook 1 minute more. Add spices, stir and cook for 1-2 minutes more, until they bloom and you can smell them.
- Stir in black bean-tomato puree, pumpkin, and the rest of the broth. Simmer uncovered until blended and thickened, about 15 minutes. For an extra smooth soup, give it one more whirl in the blender. Top with garnishes of choice.
NOTES
To keep your sodium low use Eden Foods no salt added beans, Muir Glen no salt added diced tomatoes and either homemade or no sodium chicken broth like Pacific Foods. That is how I calculated the nutritional numbers. This allows you to season with salt to your dietary needs and taste preference.
NUTRITION
Serving: 1.5cupsCalories: 78kcalCarbohydrates: 5gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 235mgPotassium: 178mgFiber: 1gSugar: 1gVitamin A: 389IUVitamin C: 3mgCalcium: 22mgIron: 1mg
