Submitted By: Karen from MA

Pumpkin Black Bean Soup

Prep Time

35-40 minutes

Cook Method

Dutch Oven

Categorized under: Dinner


  • 1 1/2 cups drained diced canned tomatoes
  • 2 (15-ounce) cans black beans, drained and rinse
  • 1 teaspoon olive oil 
  • Cooking spray 
  • 1 1/2 cups finely chopped onion 
  • 1 teaspoon ground cumin
  • 3 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 2 tablespoons sherry vinegar
  • 1/2 teaspoon freshly ground black pepper 
  • 1 (15-ounce) can pumpkin
  • 2 tablespoons dry sherry
  • 1 cup (4 ounces) crumbled queso fresco
  • 1/2 cup sliced green onions
  • Pumpkinseed kernels (optional)


Place tomatoes and beans in a food processor and process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan and saute 5 minutes or until lightly browned. Add cumin and garlic, saute 1 minute. Add bean mixture, broth, vinegar, pepper and pumpkin and bring to a boil. Cover, reduce heat and simmer for 20 minutes. Stir in sherry. Ladle soup into bowls and garnish with queso fresco, green onions and pumpkin seeds.