"Vegged-Out" Pumpkin & Black Bean Soup

PearlMarie_3gen_11484

Prep:
15 mins
Cooking:
20 mins
Level:
Easy
Yields:
8 servings, 1 cup each

This vegetarian soup is hearty enough to eat as a meal. Pumpkin blends in with the vegetables, black beans and broth to add extra nutrition and delicious flavor which creates a nourishing dish the entire family will enjoy.
Ingredients

1 tablespoon olive oil
5 green onions (white and light green parts), thinly sliced (slice dark parts and set aside for later)
1 red bell pepper, chopped
3 cloves garlic, chopped
1 1/2 teaspoons ground cumin
1/2 teaspoon dried thyme
2 cans (15 oz. each) black beans, rinsed and drained
1 can (15 oz.) LIBBY'S® 100% Pure Pumpkin
1 can (14.5 oz.) no-salt added diced tomatoes, undrained
1 can (14 fl. oz.) vegetable broth
1/2 cup water
1/2 teaspoon salt or more to taste
1/8 teaspoon cayenne pepper or more to taste

Directions

HEAT oil in large saucepan over medium heat. Add white and light green parts of green onions, bell pepper and garlic; cook, stirring occasionally, for 4 to 5 minutes or until soft. Stir in cumin and thyme; cook, stirring occasionally, for 1 minute. Add beans, pumpkin, tomatoes and juice, broth and water; bring to a boil. Reduce heat to low; cook for 10 minutes. Stir in salt and cayenne pepper. Top each serving with dark green onion tops.
Nutritional Information

Serving Size
1/8 servings, 1 cup each of recipe
Calories 140
Calories from Fat 20

* Percent Daily Values are based on a 2000 calorie diet.


% Daily Value *

Total Fat 2.5g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 270mg 11%
Carbohydrates 23g 8%
Dietary Fiber 9g 36%
Sugars 4g
Protein 7g

Vitamin A 150%
Vitamin C 45%
Calcium 4%
Iron 10%

Here is the link to see what it looks like:
http://www.meals.com/imagesrecipes/143806lrg.jpg

Crystal817

Mmmm sounds good!

ginandtonica

That looks delicious! I am going to make tonight, and maybe add some shredded zucchini and carrot, too! Shouldn't add too many calories...
Thanks for sharing!

JNettie73

Sounds delish. Thanks for sharing.

lindalou0703

bump

TluvK

This is right up my alley! Thanks!

tiabirdie56

Oh yeah, I love this soup. It's so tasty and hearty. I made it a few times last winter. This year I'm going to use pumpkin, butternut and acorn squash together.

Desertmermaid

Made a big pot of this for lunch because I know it is A little too out of the box for my meat loving husband so I will take it all week for lunch. It is absolutely delicious and I will make it again and again. A keeper for sure . . I used Rotel tomatoes and chicken broth because that is what I had on hand. Thanks for taking the time to post this delicious recipe :happy:

bprague

bump

sfeld1

I found this recipe on the Libby Pumpkin website and then made it last Sunday. It was good but on the bland side. I added additional spices and a splash of vinger to brighten it up, but still wasnt overly excited. After I topped with salsa fat free sour cream and reduceded fat cheese it was a decent dinner, but I wouldnt make it again.

wanderlust3

Sounds delicious, I will have to try this!