5-Ingredient Pumpkin Black Bean Soup

This soup is super awesome because you make barely any mess making it, the prep time is less than 1 minute, and the cooking time is just a little over 5 minutes. Oh, and it also is pretty darn tasty AND healthy. It’s loaded with Vitamin A, protein, and fiber. You can make it with more kick based on the type of salsa you use in the recipe. The first few times I made it I used a Hatch Chile salsa, and it was nice and spicy. Now when I make this soup, I like to use a milder salsa to make everyone in the family happy. You can serve this soup with quesadillas or serve it on its own with some tortilla chips. I love warming the tortilla chips in the oven with a little olive oil and salt to serve with chili type recipes. This soup is rich and creamy, and is definitely a comfort-type food, but it has the bonus of being good for you. Enjoy!

Recipe for 5-Ingredient Pumpkin Black Bean Soup

INGREDIENTS

1 can of black beans (15.5 ounces), drained and rinsed
1/2 cup of water, vegetable broth, or chicken broth
1/3 cup of canned pumpkin puree
1/3 cup of salsa (we like it with Newman’s own Farmer’s Garden – you can use hot or mild salsa)
1/2 tsp. of cumin powder
Salt and pepper, to taste
1/3 cup of full-fat Greek yogurt or sour cream

DIRECTIONS

Dump the black beans, water, pumpkin puree, and salsa into a medium sized pot. Sprinkle in the cumin powder, salt, and pepper. Use a spoon to mix well. Set the pot over medium heat on the stove top and cook for 4 – 5 minutes, or until hot. Then adjust the heat to low and stir in the Greek yogurt until smooth. Cook for an additional 45 seconds to 1 minute (don’t cook too long, because the yogurt will curdle a bit and slightly effects the texture of soup). Remove from heat and ladle into bowls. Sprinkle with white cheddar cheese, if desired.

Makes approximately 2 – 3 servings. 
Original Recipe

Per Serving (with a serving being 1/3 of the recipe): 155 calories, 2 grams fat, 29 grams carbohydrates, 12 grams protein, 8 grams fiber, 50% RDA Vitamin A, 15% RDA Iron,

A great saucepan for making this soup! 

Curried Pumpkin Mushroom Soup

Here is a delicious pumpkin soup recipe. An old coworker of mine had sent me the recipe for this soup. I remember questioning how it would taste when she told me it was a recipe for pumpkin soup with mushrooms. She told me that a nice restaurant in Delaware is famous for the recipe, so that persuaded me to want to try it out. The soup did not disappoint. It’s creamy, hearty, a tad spicy, and soulful. It’s also fairly healthy, since pumpkin is packed full of Vitamin A and mushrooms are high in riboflavin, niacin, and selenium. Greg and I love this soup, and I hope that you love it too! Enjoy.

Recipe for Curried Pumpkin Mushroom Soup

INGREDIENTS

  • 5 TBSP Unsalted Butter
  • 1/2 of a large yellow onion, chopped
  • 8 ounces of sliced mushrooms (baby bella or cremini)
  • 2 Tbsp. of all-purpose flour
  • 1 Tbsp. of curry powder
  • 4 cups of chicken broth
  • 1 16-ounce can of pumpkin
  • 2 Tbsp. of honey
  • 1 Tbsp. of dark brown sugar
  • A dash or two of nutmeg
  • Salt
  • Freshly ground black pepper
  • 2/3 cup of heavy cream

DIRECTIONS

Melt butter in a large pot over medium-low heat. Add in the onions and mushrooms and saute over medium heat until softened, about 4 – 5 minutes. Stir in the flour and curry powder. Stir constantly for about 45 seconds and make sure to scrape the bottom of the pan so the flour doesn’t stick to it. Slowly mix in the chicken broth. Add in the pumpkin, honey, brown sugar, nutmeg, salt, and pepper. Stir together and cook for 5 minutes over medium heat, then adjust the heat to medium-low. Simmer the soup for about 10 minutes, stirring frequently. Mix in the heavy cream and cook soup for one more minute. Serve immediately – makes 6 – 8 servings.

Recipe Adapted from: Delaware Online

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