Black Bean-Pumpkin Soup Recipe
Black Bean-Pumpkin Soup Recipe
  • prep: 30 min
  • cook: 30 min
  • total: 1 hr
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  • servings:
  • Summary

    “This is such a healthy recipe, packed with protein from the beans and with vital vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch and eliminates the need for any kind of fattening topping.” —Jennifer Fisher, Austin, Texas

    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) solid-pack 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

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 712 % Daily Value *
    • Total Fat: 21 g 31.58%
    • Saturated Fat: 6 g 28.36%
    • Trans Fat: 0 g %
    • Cholesterol: 19 mg 6.46%
    • Sodium: 1554 mg 64.77%
    • Calcium: 177 mg 17.65%
    • Potassium: 328 mg 9.36%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 31.36%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 107 g %
    • Dietary Fiber: 9 g 37.77%
    • Sugar: 11 g
    • Protein: 22 g
    • Alcohol: 1 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 105.93%
    • Vitamin C 46.88%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch6
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total6 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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