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Black Bean and Pumpkin Soup

Don’t be afraid of the pumpkin in this recipe! Pumpkin purée is full of nutrients and is a good substitution for cream to thicken soups!


Recipe Source: Cornell Food and Nutrition Education in Communities


  • 3 15 oz. cans black beans
  • 1 16 oz. can diced tomatoes
  • 1 1/4 cups onion, chopped
  • 4 cloves garlic, chopped
  • 2 tablespoon olive oil
  • 2 tablespoon ground cumin
  • 1/2 teaspoon pepper
  • 4 1/2 cups low fat, low sodium beef broth
  • 1 16 oz. can pumpkin purée
  • 1/2 lb. chopped ham
  • 4 tablespoons apple cider vinegar
  • 1 tablespoon of plain low fat Greek yogurt (optional)


  1. Purée beans and tomatoes in blender, set aside.
  2. In a large pan, heat oil. Add onion, garlic, cumin and pepper and cook until lightly browned.
  3. Stir in bean/tomato purée, beef broth and pumpkin.
  4. Let simmer 25 minutes, or until thick enough to coat back of spoon.
  5. Add ham and vinegar; stir until heated through.
  6. Serving Suggestion: top with a tablespoon of plain low fat Greek yogurt.
Serving Size: 1 Cup
Total Fat3 g
Saturated Fat0.5 g
Cholesterol5 mg
Sodium500 mg
Total Carbohydrate10 g
Dietary Fiber3 g
Total Sugars2 g
Added Sugars included0 g
Protein5 g
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