Black Bean-Pumpkin Soup

Total Time Prep: 30 min. Cook: 30 min.
Yield 8 servings (2 quarts)
Test Kitchen Approved
This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch that feels indulgent. —Jennifer Fisher, Austin, Texas

Ingredients

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

Directions

  1. Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
  2. 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.
  3. Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds.

Nutrition Facts

1 cup: 238 calories, 8g fat (2g saturated fat), 5mg cholesterol, 716mg sodium, 30g carbohydrate (9g sugars, 9g fiber), 13g protein.

This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch that feels indulgent. —Jennifer Fisher, Austin, Texas
Recipe Creator

© 2025 RDA Enthusiast Brands, LLC