Looking for a light and healthy pumpkin black bean soup

lms32164

Years ago I made one and it was an easy recipe but I lost it. I don't remember it having tomatoes in it. It must be low fat and be a healthy recipe. Any one want to share? Lynne

jackiebo

That sounds interesting, I'd like to know what's in it!

Jackie

setebbe

Hi,

I have made this recipe several times and love it. I know you said no tomatoes, but I thought I would pass on just in case.

1 medium ONION, chopped
> 1 medium SWEET YELLOW PEPPER, chopped
> 3 GARLIC CLOVES, minced
> 2 tablespoon OLIVE OIL
> 3 cups CHICKEN BROTH
> 2 cans 15oz each BLACK BEANS, rinsed and drained
> 2 1/2 cups cubed cooked TURKEY or CHICKEN (I used chicken)
> 1 can 15 oz solid-pack PUMPKIN
> 1 can 14 1/2 oz DICED TOMATOES, undrained
> 2 teaspoons DRIED PARSLEY
> 2 teaspoons CHILI POWDER
> 1 1/2 teaspoons DRIED OREGANO
> 1 1/2 teaspoons GROUND CUMIN
> 1/2 teaspoon SALT
>
> Step 1 - In a large skillet, saute the onion, yellow pepper and garlic in
> oil until tender. Transfer to a 5-qt. slow cooker; stir in the remaining
> ingredients.
>
> Step 2 - Cover and cook on low for 4-5 hours or until heated through.

Ipowell1515

If you find the recipe share with the rest of us.

Tjkramer95

Weight Watcher's web site has great recipes and you don't have to be a paying member to access them (at least it used to be that way). And they have a great recipe for a pumpkin navy bean soup that I substituted black beans for one time. Both recipes were awesome.

kje2011

bump

Manoca94

RECIPE ONE
Heart Healthy pumpkin and black bean Soup
1- 1/2 tablespoon extra-virgin olive oil shopping list
1 medium onion, finely chopped
4 cups canned or fresh low-sodium
Swanson's 98% fat free chicken stock
1 can (14 1/2 ounces) diced tomatoes in juice
1 can (15 ounces) black beans, drained
2 cans (15 ounces) pumpkin puree
1/2 cup light cream
1 teaspoon curry powder
1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
coarse salt
fresh chives for garnish



Heat soup pot over medium heat. Add oil.
When oil is hot, add onion.
Saute onions 5 minutes.
Add broth, tomatoes, black beans and pumpkin puree.
Stir to combine ingredients and bring soup to a boil.
Reduce heat to medium low and stir in cream, curry, cumin,
cayenne and salt, to taste.
Simmer 5 minutes, adjust seasonings and serve garnished with chives.



RECIPE TWO:happy:
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) solid-pack 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
Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
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.
Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).

Nutrition Facts: 1 cup (calculated without bourbon) equals 238 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 716 mg sodium, 30 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.

yellowdog77

bump

CharlieBarleyMom

My go to recipe site is Allrecipes. Here's a link to one that doesn't have tomatoes and is 151 calories per serving (the nutritional info is supplied)

http://allrecipes.com/Recipe/Pumpkin-Black-Bean-Soup/Detail.aspx

calliope_music

i use this recipe from Hungry Girl and it generally comes out really yummy!!


http://www.hungry-girl.com/newsletters/raw/487

(it's in the middle of the page)

lms32164

Thank you everyone! I may try some of these. : )

Kimbie500

Yummy bump!!