Pumpkin Black Bean Soup Recipe

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Pumpkin Black Bean Soup
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  1. In a large soup pot, heat the olive oil.
  2. Sauté the onion and garlic in the olive oil for about 4-5 minutes.
  3. Add the cumin and curry powder and sauté for an additional 4-5 minutes.
  4. Add the broth, thyme, pumpkin puree, salt, pepper and sugar. Bring to a boil.
  5. Stir in the black beans and tomatoes.
  6. Reduce heat. Cover and gently simmer for 15 minutes, stirring occasionally.
  7. Remove from heat.
  8. Stir in the 1/4 cup nonfat sour cream.
  9. Serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 82 Kcal (343 kJ)
Calories from fat 23.05 Kcal
% Daily Value*
Total Fat 2.56g 4%
Cholesterol 0.86mg 0%
Sodium 496.65mg 21%
Potassium 280.43mg 6%
Total Carbs 11.17g 4%
Sugars 1.62g 6%
Dietary Fiber 2.28g 9%
Protein 2.83g 6%
Vitamin C 8.7mg 15%
Iron 0.8mg 5%
Calcium 43.5mg 4%
Amount Per 100 g
Calories 47.52 Kcal (199 kJ)
Calories from fat 13.35 Kcal
% Daily Value*
Total Fat 1.48g 4%
Cholesterol 0.5mg 0%
Sodium 287.78mg 21%
Potassium 162.5mg 6%
Total Carbs 6.47g 4%
Sugars 0.94g 6%
Dietary Fiber 1.32g 9%
Protein 1.64g 6%
Vitamin C 5.1mg 15%
Iron 0.5mg 5%
Calcium 25.2mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.4
  • 2

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

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