free of gluten and top 8 allergens
It doesn’t matter if it’s 100 degrees outside or 40 degrees in December, we always love a bowl of soup. What a quick and cozy comfort food!
And we’ve got just the soup. It’s packed full of goodness and worthy of a place on the holiday table.
Moreover, this pumpkin and black bean soup has “Souper” Powers!
The Powers
Pumpkin could quite possibly be the favorite fall vegetable and it’s really, really good for you. The fiber, potassium, and vitamin C content in pumpkin have amazing health benefits.
In addition, black beans are a great source of protein and fiber, with numerous vitamins and minerals plus disease fighting antioxidants.
We love soup and the health benefits we get from eating more veggies.
Furthermore, it’s inexpensive, easy to make and so versatile. And the best part are the leftovers…if there are any.
The Ingredients
Not a lot of ingredients and best of all, this soup is made in 30 minutes from start to finish. The hardest part is probably the chopping of the onions, that’s it!
You can substitute canned pumpkin for 1-3/4 cups fresh sugar pumpkin puree. Visit our pumpkin pie post for instructions on baking sugar pumpkins.
Where’s the Meat?
This soup is delicious as is, but if you feel like you want some meat action, add 1/2 pound cooked, diced ham during the last 5 minutes of cooking. You won’t be disappointed!
With or without ham, we hope you enjoy this healthy holiday soup that we know will have you coming back for more!
Pumpkin and Black Bean Soup
Yield 6 Servings
Free of: gluten and top 8 allergens.
A hearty, comforting soup that's so quick and easy to make, loaded with flavor and packed full of goodness.
Ingredients
2 tbsp grapeseed oil
2 cups chopped yellow onions
pinch salt
1/8 tsp ground cinnamon
1-1/2 tsp ground cumin
1 tbsp curry powder
1/2 cup dry sherry, not "cooking sherry" (see recipe notes)
3 cups vegetable broth, low sodium
2 (15-ounce) cans black beans, drained and rinsed
1 (15-ounce) can pure pumpkin puree (see recipe notes)
1 (14.5-ounce) can diced tomatoes, undrained
3 tbsp fresh orange juice
1/2 tsp sea salt, fine crystals
1/2 pound cooked diced ham - optional
1/3 cup toasted pumpkin seeds
Instructions
- Heat oil in a large saucepan over medium-low heat. Add onions and pinch of salt. Cook for 5 minutes.
- Add cinnamon, cumin and curry powder. Stir for 1 minute.
- Add sherry, vegetable broth, black beans, pumpkin puree and tomatoes. Stir to combine. Increase heat to medium-high. When soup comes to a boil, reduce heat to a simmer. Cook for 10 minutes, stirring often.
- Add orange juice and salt.
- If you're making your's "meaty", add ham.
- Stir to combine and cook an additional 5 minutes.
- Divide soup into bowls and top with toasted pumpkin seeds.
Notes
- Fino sherry is a good choice and can be found in the wine section. Dry sherry can be inexpensive and is also good for drinking. Just make sure you don't accidentally buy "cooking sherry" which may have salt added to it.
- You can substitute canned pumpkin for 1-3/4 cups fresh sugar pumpkin puree. Visit our pumpkin pie post for instructions on baking sugar pumpkins.
- Nutrition Facts do not include ham.
Courses Soups & Salads
Nutrition Facts
Serving Size 1-1/2 cups
Amount Per Serving | ||
|---|---|---|
Calories 153 | ||
% Daily Value | ||
Total Fat 5 g | 8% | |
Saturated Fat 0.5 g | 3% | |
Cholesterol 3 mg | 1% | |
Sodium 287.3 mg | 12% | |
Total Carbohydrates 24 g | 8% | |
Dietary Fiber 6.3 g | 25% | |
Sugars 10.5 g | ||
Protein 3 g | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
If it tastes as good as it looks ,I”m all in.