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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 90.7
  • Total Fat: 0.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 506.8 mg
  • Total Carbs: 18.8 g
  • Dietary Fiber: 6.1 g
  • Protein: 3.9 g

View full nutritional breakdown of SacredWaters' Black bean, tomato & Pumpkin soup calories by ingredient
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SacredWaters' Black bean, tomato & Pumpkin soup

Submitted by: SACREDWATERS

Introduction

This easy, filling vegan soup is a staple for cool days. This basically involves opening cans and heating the ingredients in a soup pot, perfect for days when you need a tasty meal that will be ready fast. This easy, filling vegan soup is a staple for cool days. This basically involves opening cans and heating the ingredients in a soup pot, perfect for days when you need a tasty meal that will be ready fast.
Number of Servings: 8

Ingredients

    28 oz can trader joe's organic plum tomatoes with basil
    15 oz can trader joe's organic black beans
    15 oz can trader joe's organic pumpkin
    1/2 tsp ground coriander
    1/2 tsp ground cumin
    1 tsp cinnamon (optional)
    2 pinches of salt
    2 cups water

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Directions

Serving size: 1 cup
# of Servings: 8

Open cans, dump everything into a soup pot with the water and spices and heat through until piping hot.

Note: You can add a little non-dairy milk or creamer for add'l points if you like a creamy soup. Excellent as leftovers.

Number of Servings: 8

Recipe submitted by SparkPeople user SACREDWATERS.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    Incredibly easy to make, and very filling. An unusual taste (in a good way.) I just barely heated it when eating leftovers, so it wasn't too hot for the summer heat! - 6/9/07

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  • 1 of 1 people found this review helpful
    Surprised! I wasn't sure at first, but I think its great and super low cal!! Like a chili, add some tabasco for heat! - 6/5/07

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  • 1 of 1 people found this review helpful
    I made this with an extra can of Red Kidney beans, added celery and a chopped red onion. YUM...So good and my two sons (ages 20 and 25) loved it! - 6/4/07

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  • I especially loved this soup as I was able to clean up the left-over pumpkin after I made pies for Thanksgiving. - 11/21/12

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  • Awesome! I had some leftover vegan cornbread I ate with it. Added a small tossed salad and had a quick wonderful lunch. - 10/28/12

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  • I had to had a whole bunch of extra spices... but tasty! I underestimated how much this would make, and ran out of room in the box, so left an extra cup of water, but it filled my lunch containers and had a chili consistency. Next time, I'll reduce the tomatoes and add more beans. - 10/15/12

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  • I modified the recipe to make a single-serving portion instead of a whole pot. Also, exchanged the beans for mushrooms, celery, and shallots to decrease calories. But the base of the soup- tomatoes, pumpkin, cumin, coriander all combined so wonderfully. I will definitely make it again soon! - 10/18/11

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  • yum! - 10/17/11

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  • I like this recipe, easy and low calories! - 2/28/10

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  • this was really delicious when you add a tablespoon of sour cream:) the only thing that was strong was the tomato taste...i brought it to a boil really slowly...but the tomatoes still tasted a little acrid. any ideas? - 10/18/09

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  • No Trader Joe's here, but had pumpkin and tomatoes from the garden. Pumpkin was cubed, sauteed & simmered in low-fat chicken broth til tender. Tomatoes were just peeled, diced and added with some basil. Coriander bottle was empty, but curry made a nice stand-in. Also added spinach. Thanks! - 10/24/08

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  • This was very good and easy to make. My children enjoyed it too. I added fresh cilantro, a can of green chili's, and a dollop of sour cream. - 10/26/07

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  • Very good and very easy!! Definitely a keeper! - 7/25/07

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  • Incredible!
    0 of 2 people found this review helpful
    mmmmmmmmmm!
    easy!
    mmmmmmmmmm! - 6/2/07

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