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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 78.8
  • Total Fat: 0.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 342.9 mg
  • Total Carbs: 14.1 g
  • Dietary Fiber: 4.1 g
  • Protein: 4.0 g

View full nutritional breakdown of Pumpkin Black Bean Soup calories by ingredient
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Pumpkin Black Bean Soup

Submitted by: WENDI_WA1
Pumpkin Black Bean Soup

Introduction

I tweeked this to lower calories and fat. My neice made this for me from Rachel Rays comfort foods cook book, and it was not bad cal or fat wise but I tweeked it anyway, so I could eat even more of it. It is really good and full of healthy goodies. Nice with toast or fresh bread on a cold night, or when you need comforting. I tweeked this to lower calories and fat. My neice made this for me from Rachel Rays comfort foods cook book, and it was not bad cal or fat wise but I tweeked it anyway, so I could eat even more of it. It is really good and full of healthy goodies. Nice with toast or fresh bread on a cold night, or when you need comforting.
Number of Servings: 12

Ingredients

    Ingredients:
    5 good sprays Olive Oil cooking spray,
    1 med onion finely chopped
    3 C Vegetable Broth
    1-14.5 oz cab Diced Tomatoes, with juice
    1 15 oz cab Beans, black, drained
    2 15 oz cans Pumpkin,
    1 C Fat Free Half and Half,
    1-2 TB Curry Powder, (to taste)
    1 1 /.2 tsp Cumin, ground,
    1/2 tsp Cayenne pepper or amount to taste
    Kosher salt to taste
    20 Fresh Chives, finely chopped for garnish

Directions

Heat a soup pot over medium heat, spray bottom of pan with olive oil spray, sautee onions, about 5 minutes, Add broth, tomatoes, black beans and pumpkin puree. Stir to combine and bring to a boil, reduce heat to medium low and stir in cream, curry powder, cumin and cayenne to taste and salt to taste I used about 1/4 tsp. Simmer 5 minutes, taste and adjust to taste. Serve garnished with chopped chives.

Number of Servings: 12

Recipe submitted by SparkPeople user BRE_WA1.






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Member Ratings For This Recipe

  • ate this at a restaurant.... had to find it! Thank you for the healthy version! - 3/6/12

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  • Yummy! I used navy beans instead of black b/c that's what I had. This was quite good, easy to make, and enough leftover for later! - 11/9/10

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