Southwest Pumpkin Black Bean Soup

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I love pumpkin soups.  But after a while they start to look the same.  Pumpkin with curry, pumpkin with coconut, pumpkin with curry and coconut…  Why not one with a Southwest flair? Pumpkin Black Bean Soup? 

Southwest Pumpkin Black Bean Soup

Southwest Pumpkin Black Bean Soup

Since I started taking some classes this fall, I am trying to cook… compactly.  That is, can I make a dish that is simple, but has it all together (that is, protein, veggies & starch).  Of course it has to have great flavor too!  

Southwest Pumpkin Black Bean Soup closeup

Southwest Pumpkin Black Bean Soup Closeup

With pumpkin, red pepper, beans and rice (beans + rice = complete protein) plus a bit of spice, this Southwest Pumpkin Black Bean Soup checks all the boxes! 

Of course pumpkin (or any winter squash) is a nutrition powerhouse.  Add red pepper and black beans, and you are meeting the old nutrition maxim of eating a rainbow.

Red pepper adds nutrition

Red pepper adds nutrition

But this Southwest Pumpkin Black Bean Soup has other attributes as well.  With Thanksgiving just around the corner, people will be convening here from near and far—and a healthy snack will be waiting in the wings.

This year we have guests traveling from 3 states, with arrivals stretched from Tuesday night to Thursday (in the morning’s wee hours).  Knowing that a tired college student will have something healthy and tasty when they step in the door makes me feel like a good mom. 

Bite of Southwest Pumpkin Black Bean Soup

Bite of  Soup

Yes, Happy Thanksgiving!  And never too much pumpkin!

Southwest Pumpkin Black Bean Soup
Serves 6
Are pumpkin soups starting to all look the same? How about a Southwest Pumpkin Black Bean soup with beans, red peppers, rice and chili spices!
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
117 calories
22 g
0 g
2 g
3 g
0 g
320 g
1334 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
320g
Servings
6
Amount Per Serving
Calories 117
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 1334mg
56%
Total Carbohydrates 22g
7%
Dietary Fiber 4g
15%
Sugars 4g
Protein 3g
Vitamin A
242%
Vitamin C
72%
Calcium
5%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. ½ Tablespoon olive oil
  2. 1 small onion, chopped
  3. 2 cloves of garlic, minced
  4. 5 cups broth (any type)
  5. 1 15 ounce can pumpkin puree (about 2 cups)
  6. 1 red pepper, diced
  7. 1 can cooked black beans, drained and rinsed (a bit over 1 cup after draining)
  8. ½ cup raw brown rice (any type, just vary cooking time)
  9. 1/4 teaspoon cayenne pepper
  10. 1 Tablespoon chili powder
  11. 1 teaspoon cumin
  12. 1-2 teaspoon salt (see note)
Instructions
  1. Sautee onion in olive oil in a large pan. When just tender, add minced garlic and cook for a minute more.
  2. Add remaining ingredients, stirring to dissolve pumpkin puree in broth. Let cook until rice is tender, 30-45 minutes for regular, 10-15 minutes for quick (see rice package directions for more detail).
Notes
  1. I use homemade broth which is lower in sodium so go up to the full 2 teaspoons of salt (I use lite salt). Normally I am a lower salt person, but it brings out the flavor in this soup, so taste and adjust as needed.
beta
calories
117
fat
2g
protein
3g
carbs
22g
more
Art of Natural Living http://artofnaturalliving.com/

 

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10 Comments

  1. Love that this can be vegan!

    • You know I didn’t set out to make it vegan, but when I realized it would be with vegetable broth I was excited Tammy!

  2. Have a wonderful Thanksgiving, Inger! Great sounding soup!

  3. Happy Thanksgiving, Inger! What classes are you taking? Thanks for the recipe. I’ve printed it. Are you reading my Banner Mountain Girl series on my blog? If not, please take a look.

    • Happy belated Thanksgiving to you too Freeda. I am behind on my blog reading so I’ll have to get over and take a look. My kids came in separately over 3 days, so we were busy–but it was fun!

  4. even a pumpkin-disliker like me thinks this looks very delicious and satisfying! black beans are a personal favorite. 🙂

    • Thanks Grace–the girls enjoyed it over the holidays. But my ASU girl is going native and said I didn’t make it hot enough 😉

  5. Looks just delicious, Inger!

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