"Vegged-Out" Pumpkin & Black Bean Soup

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.

Baker's Comments

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%

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