Pumpkin Black Bean Soup

This is one of those quick and easy recipes that is full of flavor and healthy too! Ham or sausage can also be added if desired.



1 tablespoon canola oil
1 medium onion, chopped
1 teaspoon minced garlic
1 can (30 ounces) petite diced canned tomatoes
1 can (15 ounces) canned pumpkin
2 can (15 ounces each) black beans*, drained and rinsed 
2 cans (15 ounces each) fat-free chicken broth
1 teaspoon cumin
Share This Story2 tablespoons dry sherry, optional
salt and pepper to taste
1/2 cup fat-free sour cream, optional


In a large soup pot, heat oil. Add onion and cook until translucent. Add garlic and cook 1 minute. Add tomatoes, pumpkin, beans, broth, and cumin. Bring to a boil, reduce heat and simmer for 20-30 minutes or until ready to serve. Add sherry if desired. Add salt and pepper to taste.


Serve in individual bowl and garnish with a dollop of sour cream if desired.

Makes 12 cups

* Note: For more flavor, choose seasoned canned black beans or one can of seasoned beans and one can of regular black beans. Do not rinse the seasoned beans.

Serves 6

Nutritional Information Per Serving

Calories 200
Fat, gm 4
Protein, gm. 10
Carbs, gm. 32
Cholesteroal, mg. 0
Fiber, gm 11.7