Black Bean-Pumpkin Soup Recipe

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Ingredients:

Serving

2 cans (15 oz each) black beans, rinsed and drained
1 can (14-1/2 oz) diced tomatoes, drained
2 medium onions, finely chopped
1 tsp olive oil
3 garlic cloves, minced
1 tsp ground cumin
3 cups vegetable broth
1 can (15 oz) solid- pack pumpkin
2 tbsp cider vinegar
1/2 tsp pepper
2 tbsp bourbon , optional
1/2 cup reduced-fat sour cream
1/2 cup thinly sliced green onions
1/2 cup roasted salted pumpkin seeds

Directions:

Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	154.81 Kcal (648 kJ)
Calories from fat	47.92 Kcal
		% Daily Value*
Total Fat	5.32g	8%
Cholesterol	5.95mg	2%
Sodium	590.49mg	25%
Potassium	398.59mg	8%
Total Carbs	21.46g	7%
Sugars	3.54g	14%
Dietary Fiber	3.57g	14%
Protein	5.69g	11%
Vitamin C	5.7mg	9%
Iron	1.7mg	9%
Calcium	59.2mg	6%

Amount Per 100 g
Calories	93.12 Kcal (390 kJ)
Calories from fat	28.82 Kcal
		% Daily Value*
Total Fat	3.2g	8%
Cholesterol	3.58mg	2%
Sodium	355.17mg	25%
Potassium	239.75mg	8%
Total Carbs	12.9g	7%
Sugars	2.13g	14%
Dietary Fiber	2.15g	14%
Protein	3.42g	11%
Vitamin C	3.4mg	9%
Iron	1mg	9%
Calcium	35.6mg	6%

* 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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