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11 Easy Soup & Stew Recipes

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Pumpkin Black Bean Soup

For a festive fall pumpkin soup recipe, whip up this tasty Pumpkin Black Bean Soup. Black beans and cumin give this healthy and easy pumpkin soup recipe a distinctive Southwestern tang.

Notes

Makes about 9 cups.


For more healthy Halloween recipes, be sure to check out this great free eCookbook: How to Make Fun Foods for Halloween: 22 Healthy Halloween Recipes.

Ingredients

  • 4 1/2 cups canned black beans, thoroughly rinsed and drained
  • 1 cup canned tomatoes, drained and chopped
  • 1 1/4 cup onion, finely chopped
  • 1/2 cup shallot, well minced
  • 4 cloves garlic, minced
  • 1 tablespoon plus 2 teaspoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper, freshly ground
  • 1/4 cup butter substitute
  • 4 cups reduced sodium beef broth
  • 1 1/2 cup pumpkin, pureed
  • 1/2 cup dry sherry
  • 1/2 pound cooked lean ham, cut into 1/8-inch cubes
  • 3 tablespoons sherry vinegar
  • Fat free sour cream, to taste
  • Pumpkin seeds, lightly toasted (optional)

Instructions

  1. In a food processor, coarsely puree beans and tomatoes.
     
  2. In a 6-quart heavy kettle, cook onion, shallot, cumin, salt and pepper in butter substitute over medium heat, stirring until onion has softened and begun to brown.
     
  3. Once onions have softened, stir in bean puree. Then, stir in broth, pumpkin, and sherry until combined.
     
  4. Simmer the mixture, uncovered, for 25 minutes, stirring occasionally. Just before serving, add ham and vinegar, and stir until heated through.
     
  5. Season soup with salt and pepper. Garnish with dollop of sour cream and toasted pumkin seeds if desired.

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