Black Bean-Pumpkin Soup

Lunch

This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch that feels indulgent.

Average Rating: 4.117647

TOTAL TIME: Prep: 30 min. Cook: 30 min.
YIELD: 8 servings (2 quarts).

Ingredients

2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, drained
2 medium onions, finely chopped
1 teaspoon olive oil
3 garlic cloves, minced
1 teaspoon ground cumin
3 cups vegetable broth
1 can (15 ounces) pumpkin
2 tablespoons cider vinegar
1/2 teaspoon pepper
2 tablespoons bourbon, optional
1/2 cup reduced-fat sour cream
1/2 cup thinly sliced green onions
1/2 cup roasted salted pumpkin seeds

Instructions

1. Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
2. In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
3. Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds.

Nutrition Facts

1 cup: 238 calories, 8g fat (2g saturated fat), 5mg cholesterol, 716mg sodium, 30g carbohydrate (9g sugars, 9g fiber), 13g protein.
Diabetic Exchanges:
1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.