By Jenna Schuder, Dietetic Intern [University of Minnesota – The Emily Program]
There’s nothing like a warm bowl of soup on a crisp fall day!
Pumpkin is a versatile vegetable packed with vitamin A. With the addition of black beans and ham, this soup is high in fiber and protein, and is a healthy alternative to cream-based soups.
Black Bean Pumpkin Soup
Adapted from SmittenKitchen.com
- Three 15.5-oz. cans black beans (about 4 ½ cups), rinsed and drained
- 1 cup chopped tomatoes
- 1 ¼ cups chopped onion
- 1/2 cup minced shallot
- 4 garlic cloves, minced
- 1 tbsp. plus 2 tsp. ground cumin
- 1 tsp. salt
- ½ tsp. freshly ground black pepper
- ¼ cup unsalted butter
- 4 cups beef broth
- One 16-oz. can pumpkin puree (about 1 ½ cups)
- ½ cup unfiltered apple cider
- ½ lb. cooked ham, cut into 1/8-inch dice
- 3 to 4 tbsp. apple cider vinegar
- Sour cream for garnish
- Lightly toasted pumpkin seeds for garnish
- Coarsely puree beans and tomatoes in a food processor.
- In a 6-quart heavy kettle, cook onion, shallot, garlic, cumin, salt and pepper in butter over moderate heat, stirring, until onion is softened and beginning to brown.
- Stir in bean puree. Stir in broth, pumpkin and apple cider until combined. Simmer uncovered, stirring occasionally, for 25 minutes or until thick enough to coat the back of a spoon.
- Just before serving, add ham and vinegar. Simmer soup until heated through, stirring often. Season soup with salt and pepper.
- Serve soup garnished with sour cream and toasted pumpkin seeds.
Per serving: 479 calories, 9.7 g total fat (4.6 g saturated fat), 28 mg cholesterol, 976 mg sodium, 71.6 g carbohydrate, 6.4 g sugar, 17 g fiber, and 28.6 g protein.