Black Bean and Pumpkin Soup

Vegetarian
Gluten Free
Health score
25%
Black Bean and Pumpkin Soup
45 min.
5
296kcal

Suggestions

Ingredients

  • 30 oz black beans reduced-sodium canned
  • 16 oz pumpkin canned
  • 14.5 oz canned tomatoes diced no salt added canned ()
  • tablespoons california chilies 
  •  chipotle chilies canned drained
  • servings cilantro sprigs fresh
  • teaspoon cumin seed 
  • cloves garlic 
  • servings lime wedges 
  • servings cup heavy whipping cream sour reduced-fat
  • cups chicken broth reduced-sodium
  • cup onion coarsely chopped
  • tablespoon salad oil 

Equipment

  • frying pan
  • blender

Directions

  1. In a 5- to 6-quart pan over medium-high heat, stir New Mexico chilies and cumin just until they start to smoke, 1 to 2 minutes.
  2. Scrape into a blender and add tomatoes with their juice, onion, garlic, chipotles, and oil; whirl until smooth.
  3. Pour chili mixture into pan. Bring to a simmer over medium-high heat, partially cover, and stir occasionally until slightly thickened, about 5 minutes. Stir in beans with their liquid, broth, and pumpkin. Bring to a simmer over high heat, then reduce heat and simmer, covered, for 10 minutes to blend flavors.
  4. Whirl about 2 cups of the soup in blender until smooth, then return to pan.
  5. Garnish soup with cilantro sprigs and offer lime wedges and sour cream to season to taste.

Nutrition Facts

Calories296kcal
Protein19.75%
Fat20.16%
Carbs60.09%

Properties

Glycemic Index
34.2
Glycemic Load
1
Inflammation Score
-10
Nutrition Score
24.648695792841%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.6mg
Kaempferol
0.22mg
Myricetin
0.05mg
Quercetin
6.98mg

Nutrients percent of daily need

Calories:295.52kcal
14.78%
Fat:6.98g
10.74%
Saturated Fat:2.28g
14.23%
Carbohydrates:46.81g
15.6%
Net Carbohydrates:30.49g
11.09%
Sugar:7.42g
8.24%
Cholesterol:8.4mg
2.8%
Sodium:827.48mg
35.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.38g
30.77%
Vitamin A:14370.42IU
287.41%
Fiber:16.32g
65.29%
Manganese:0.68mg
34.06%
Vitamin C:27.98mg
33.91%
Iron:5.93mg
32.93%
Folate:131.54µg
32.89%
Potassium:1076.95mg
30.77%
Phosphorus:292.36mg
29.24%
Copper:0.56mg
28.03%
Magnesium:99.22mg
24.8%
Vitamin B1:0.33mg
22.05%
Vitamin B2:0.37mg
21.9%
Vitamin K:20.34µg
19.37%
Vitamin B3:3.42mg
17.12%
Vitamin B6:0.34mg
16.79%
Calcium:160.72mg
16.07%
Vitamin E:2.15mg
14.33%
Zinc:1.51mg
10.05%
Vitamin B5:0.83mg
8.34%
Selenium:3.79µg
5.41%
Vitamin B12:0.2µg
3.25%
Source:My Recipes