Black Bean and Pumpkin Soup Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil , 1 turn of the pan
1 medium onion, finely chopped
3 cups vegetable stock , found on soup aisle
1 (14 1/2 oz) can diced tomatoes with juice
1.5 (15 oz) cans black beans, drained
1.5 (15 oz) cans pumpkin puree (found often on the baking aisle)
1 cup 2% low-fat milk
1 tbsp curry powder , 1 palm full
1 1/2 tsp ground cumin , 1/2 palm full
1/2 tsp cayenne pepper , eyeball it in the palm of your hand
coarse salt

Directions:

Heat a soup pot over medium heat. Add oil.
When oil is hot, add onion. Saute onions 5 minutes.
Add broth, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a boil.
Reduce heat to medium low and stir in cream, curry, cumin, cayenne and salt, to taste.
Simmer 5 minutes, adjust seasonings and serve garnished with chopped chives.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	626.19 Kcal (2622 kJ)
Calories from fat	61.55 Kcal
		% Daily Value*
Total Fat	6.84g	11%
Cholesterol	2.44mg	1%
Sodium	22332.95mg	931%
Potassium	279.28mg	6%
Total Carbs	112.52g	38%
Sugars	3.73g	15%
Dietary Fiber	2.39g	10%
Protein	3.91g	8%
Vitamin C	2.7mg	5%
Iron	1.2mg	7%
Calcium	89.7mg	9%

Amount Per 100 g
Calories	257.24 Kcal (1077 kJ)
Calories from fat	25.28 Kcal
		% Daily Value*
Total Fat	2.81g	11%
Cholesterol	1mg	1%
Sodium	9174.28mg	931%
Potassium	114.73mg	6%
Total Carbs	46.22g	38%
Sugars	1.53g	15%
Dietary Fiber	0.98g	10%
Protein	1.61g	8%
Vitamin C	1.1mg	5%
Iron	0.5mg	7%
Calcium	36.8mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.6

Points
14

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

Bad Points

High in Sodium

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