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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 148.9
  • Total Fat: 2.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 838.2 mg
  • Total Carbs: 28.0 g
  • Dietary Fiber: 8.9 g
  • Protein: 7.9 g

View full nutritional breakdown of "Vegged-Out" Pumpkin & Black Bean Soup calories by ingredient
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"Vegged-Out" Pumpkin & Black Bean Soup

Submitted by: BDNIXON10

Introduction

This vegetarian soup is hearty enough to eat as a meal. Pumpkin blends in with the vegetables, black beans and broth to add extra nutrition and delicious flavor which creates a nourishing dish the entire family will enjoy. This vegetarian soup is hearty enough to eat as a meal. Pumpkin blends in with the vegetables, black beans and broth to add extra nutrition and delicious flavor which creates a nourishing dish the entire family will enjoy.
Number of Servings: 8

Ingredients

    1 tablespoon olive oil
    5 green onions (white and light green parts), thinly sliced (slice dark parts and set aside for later)
    1 red bell pepper, chopped
    3 cloves garlic, chopped
    1 1/2 teaspoons ground cumin
    1/2 teaspoon dried thyme
    2 cans (15 oz. each) black beans, rinsed and drained
    1 can (15 oz.) LIBBY'SŪ 100% Pure Pumpkin
    1 can (14.5 oz.) no-salt added diced tomatoes, undrained
    1 can (14 fl. oz.) vegetable broth
    1/2 cup water
    1/2 teaspoon salt or more to taste
    1/8 teaspoon cayenne pepper or more to taste

Directions

HEAT oil in large saucepan over medium heat. Add white and light green parts of green onions, bell pepper and garlic; cook, stirring occasionally, for 4 to 5 minutes or until soft. Stir in cumin and thyme; cook, stirring occasionally, for 1 minute. Add beans, pumpkin, tomatoes and juice, broth and water; bring to a boil. Reduce heat to low; cook for 10 minutes. Stir in salt and cayenne pepper. Top each serving with dark green onion tops.

Number of Servings: 8

Recipe submitted by SparkPeople user BDNIXON10.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    Delicious and hearty! I modified the spices quite a bit to spice it up and used green, orange, and red baby bell peppers. The pumpkin is very subtle and adds a delightful sweetness and color. Less adventurous eaters will never know that pumpkin is the secret vitamin and fiber packed ingredient :). - 6/16/11

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