Hearty Pumpkin and Black Bean Soup

Share This:


Low in calories and loaded with dietary fiber, pumpkin is also full of antioxidant vitamins A and C. At just 50 calories per cup, pumpkin delivers nearly 250 percent of the daily value for vitamin A! Black beans are another nutrient-dense food. A cup of these legumes contains 15 grams each of protein and fiber.

This time-saving recipe calls for solid-pack pumpkin, which is simply 100 percent pumpkin, pureed and canned without added ingredients. You could certainly substitute fresh pumpkin if you prefer (just bake a pumpkin until soft, then puree). If you buy canned, be sure to grab pureed pumpkin, not pumpkin pie filling, which contains other ingredients, including sugar and spices.

Yield: 4 servings

Recipe Ingredients
1 can (15 ounces) solid-pack pumpkin
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) chopped tomatoes, drained
5 cups beef or vegetable broth
1 cup frozen corn
1 large carrot, thinly sliced
1 small onion, chopped
4 cloves garlic, minced
2 teaspoons ground cumin
2 tablespoons vegetable oil
1/3 cup sour cream or plain yogurt

Recipe Preparation
1. In a large pot, sauté the onion and garlic in the vegetable oil until soft. Add the cumin, stir well, and cook for 1 minute.
2. Add the pumpkin puree, black beans, tomatoes, and broth. Simmer, uncovered, for 25 minutes, stirring occasionally.
3. Add the corn and carrot and simmer an additional 10 minutes, until the carrot is tender.
4. Garnish with a dollop of sour cream or yogurt and serve.

Editor’s Note: Love soup? Don’t miss Alice Stern’s delicious Healthy Chicken Soup.

Share This:

The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. The One Medical Group entities and 1Life Healthcare, Inc. make no representations or warranties and expressly disclaim any and all liability concerning any treatment, action by, or effect on any person following the general information offered or provided within or through the blog, website, or app. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.