Pumpkin Black Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 medium onion, finely diced3 cloves garlic, minced and smashed1 tbsp ground cumin 2 tsp ground coriander1 tsp salt (good sea salt flakes work well, so does smoked salt)1 tsp ground cinnamonPinch cayenne (optional) 3/4 t Pepper, black2 – 15 ounce cans of black beans, rinsed and drained1 – 28 oz. can peeled, diced tomatoes (keep juices)1- 29 oz can pumpkin puree3 sprays cooking spray6 cups Kitchen Basic unsalted chicken stock,
Spray large soup pot with cooking spray. Turn heat to medium. Cook onions until transparent.
Add garlic. Cook until garlic smell rises out of the pan.
Add all the spices and cook until aroma rises out of the pan (couple minutes).
Add beans - stir to coat with spice mix. Add tomatoes, pumpkin, and stock. Bring to a boil, and then reduce to simmer. Cook on simmer for 30 minutes.
Using a stick blender, blend until not quite smooth.
Makes 8 1.75 cup servings.
Note: If you want more soup, you can add up to four more cups of stock.
Garnishes: A little shredded cheese or a dollop of Greek yogurt is nice. Chopped cilantro also makes a nice topper.
Number of Servings: 8
Recipe submitted by SparkPeople user DEAHENRICH.
Add garlic. Cook until garlic smell rises out of the pan.
Add all the spices and cook until aroma rises out of the pan (couple minutes).
Add beans - stir to coat with spice mix. Add tomatoes, pumpkin, and stock. Bring to a boil, and then reduce to simmer. Cook on simmer for 30 minutes.
Using a stick blender, blend until not quite smooth.
Makes 8 1.75 cup servings.
Note: If you want more soup, you can add up to four more cups of stock.
Garnishes: A little shredded cheese or a dollop of Greek yogurt is nice. Chopped cilantro also makes a nice topper.
Number of Servings: 8
Recipe submitted by SparkPeople user DEAHENRICH.
Nutritional Info Amount Per Serving
- Calories: 191.5
- Total Fat: 0.9 g
- Cholesterol: 0.0 mg
- Sodium: 675.5 mg
- Total Carbs: 33.3 g
- Dietary Fiber: 10.9 g
- Protein: 12.7 g
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