Pumpkin Black Bean Soup Recipe

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Ingredients:

Serving

2 (15 oz) cans black beans, drained and rinsed
1 (14 1/2 oz) can diced tomatoes with green chilies
1 (16 oz) can pumpkin puree
1/2 cup red onion, chopped
2 garlic cloves, minced
1 tbsp olive oil
4 cups vegetable broth
1 tbsp ground cumin
1 tsp chili powder
1 tsp kosher salt

Directions:

Place oil, onion, garlic, and seasonings into a large pot.
Cook on low-medium heat until onion and garlic brown.
Add the beans, tomatoes, broth, and pumpkin to the pot. Puree with a hand blender (you can also do this before adding to the pot in a stand-up blender).
Simmer uncovered until thick, about 45 minutes.
You can add baked pumpkin seeds as a garnish. I usually add a dollop of FF plain yogurt and a sprinkle of shredded cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.88 Kcal (875 kJ)
Calories from fat	64.81 Kcal
		% Daily Value*
Total Fat	7.2g	11%
Cholesterol	1.97mg	1%
Sodium	1450.09mg	60%
Potassium	550.74mg	12%
Total Carbs	31.6g	11%
Sugars	5.05g	20%
Dietary Fiber	4.5g	18%
Protein	7.01g	14%
Vitamin C	6.4mg	11%
Iron	3.4mg	19%
Calcium	61.2mg	6%

Amount Per 100 g
Calories	86.24 Kcal (361 kJ)
Calories from fat	26.76 Kcal
		% Daily Value*
Total Fat	2.97g	11%
Cholesterol	0.81mg	1%
Sodium	598.7mg	60%
Potassium	227.39mg	12%
Total Carbs	13.05g	11%
Sugars	2.08g	20%
Dietary Fiber	1.86g	18%
Protein	2.89g	14%
Vitamin C	2.6mg	11%
Iron	1.4mg	19%
Calcium	25.3mg	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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