Black Bean and Pumpkin Soup

Servings: 4


  • 3/4 ancho pepper
  • 10 ounces canned black beans, rinsed, drained
  • 2 cloves garlic, peeled
  • 1-1/3 cups vegetable broth, or fat-free reduced-sodium chicken broth
  • 2/3 cup water
  • 10 ounces pumpkin
  • 1/8 tsp. cilantro, finely chopped


Heat ancho pepper in dry skillet over medium heat until softened; remove chili and discard veins and seeds. Add cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully and do not burn). Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth. Transfer bean mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in bowls; sprinkle with cilantro. This soup can also be served chilled.

You can make this soup 2-3 days in advance; it can be frozen up to 2 months.

Values per serving:
Calories: 103, Total Fat: 1.1 g
Fiber: 6.5 g