Soft Foods · Dinner · by Bramble
Hedgerow Pumpkin-Bean Soup
Pumpkin and Black Bean Soup
Pumpkin and black beans blend into a velvety autumn soup warmed with cumin and garlic. Bramble adds a spoonful of yogurt when the kettle calls for extra creaminess.
- Total time
- About 35 min
- Yield
- 6 servings
- Serving
- About 1/2 cup
- Texture
- Smooth or soft
Ingredients
- 1 teaspoon olive oil
- 1/2 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoons mild chili powder
- 1 can (15 ounces) no-salt-added black beans, rinsed
- 1 cup pumpkin puree
- 1 cup no-salt-added diced tomatoes
- 2 cups reduced-sodium chicken or vegetable broth
- 1/2 cup plain nonfat Greek yogurt, optional
Directions
- 1
Warm the oil in a saucepan over medium heat. Cook the onion until soft, about 5 minutes; add the garlic, cumin, and chili powder for the final 30 seconds.
- 2
Stir in the beans, pumpkin, tomatoes, and broth. Bring to a gentle simmer and cook uncovered for 20 minutes.
- 3
Blend until smooth with an immersion blender, or carefully blend in batches. Thin with additional broth if needed.
- 4
Remove from the heat before stirring in the optional Greek yogurt.
PER SERVING
Nutrition
- Protein
- 15g
- Calories
- 290
- Carbs
- 46g
- Fat
- 6g
- Fiber
- 11g
- Sugar
- 3g
Source nutrition per serving from the supplied PDF; sodium was not reported, and values have not been recalculated for this Guild adaptation.
Source: Original Guild adaptation inspired by a 2014 bariatric recipe compilation.
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