Pumpkin Black Bean Soup

HEARTY PUMPKIN BLACK BEAN SOUP is more like a meal. It's hearty, delicious and loaded with nutrition. Easy to put together all in one pot for a meal or starter.

Pumpkin is rich in vitamin A, antioxidants, and fiber that support immune health, eye health and heart health.  Its high fiber content aids digestion and promotes satiety, while its potassium helps regulate blood pressure. Flavour and Health, its a win/win.

HEARTY PUMPKIN BLACK BEAN SOUP
Adapted from the Kitchen of Chris Freytag
Prep Time: 15 min
Cook Time: 30 Min
Serves: 8

Ingredients
2 tbsp olive oil
1 yellow onion, diced
3/4 cup diced celery
3/4 cup diced carrots
3 cloves garlic minced
3 (15oz) cans black beans, drained and rinsed
1 (15oz) can pumpkin
1 (15oz) can diced tomatoes
4 cups low sodium vegetable or chicken broth
1 tbsp ground cumin
Handful of fresh basil
1 tbsp hot sauce
salt and pepper to taste
Optional; ½ Cup Milk
Optional; Add 1lb. lean ground beef or chicken

Directions

  • Heat olive oil in a large pot over medium-high heat
  • Add onion, celery, and carrots to the hot pan and saute until vegetables have softened.
  • Add garlic and saute an additional minute
  • Add all remaining ingredients and bring to a boil. Reduce heat to low and let simmer 25 minutes.
  • Season with salt and pepper to taste and serve hot.
  • Add chicken for added protein

Calories: 235, Fat: 4.5g, Protein: 10g, Carbs: 42g, Fiber: 10.5g