Pumpkin and Black Bean Soup Recipe
SERVINGS: 6 (about 1 cup each)
2 tablespoons olive oil
1 medium onion, chopped
4 garlic cloves, minced
1 tablespoon ground cumin
1 teaspoon chili powder
½ teaspoon black pepper
2 cans black beans, rinsed and drained
1 cup canned diced tomatoes
2 cups beef broth
1 can pumpkin puree
- Heat oil in a soup kettle over medium heat, sauté onions, garlic, cumin, chili powder and pepper until soft.
- Stir in black beans, tomatoes, broth and pumpkin.
- Simmer uncovered stirring occasionally for about 25 minutes until soup is a thick consistency
- Serve as is, or puree using an immersion blender for a smooth consistency.
Stir in plain Greek yogurt for added protein and creaminess.
Add ½-pound ground meat for an additional protein.
NUTRITIONAL ANALYSIS PER SERVING
Serving Size: About 1 cup
Total Fat: 6g
Total Protein: 15g
Total Carbohydrates: 46g
Dietary Fibre: 11g