Pumpkin and Black Bean Soup

Vegetarian
Gluten Free
Health score
21%
Pumpkin and Black Bean Soup
20 min.
6
309kcal

Suggestions

Ingredients

  • 15 ounce black beans drained canned
  • 30 ounce pumpkin puree canned (found often on the baking aisle)
  • 14.5 ounce canned tomatoes diced canned
  • 0.5 teaspoon cayenne pepper 
  • 20  blades chives fresh snipped chopped for garnish
  • servings coarse salt 
  • tablespoon curry powder 
  • 1.5 teaspoons ground cumin 
  • cup heavy cream 
  • tablespoon olive oil extra-virgin
  • medium onion finely chopped
  • cups packaged vegetable stock canned

Equipment

  • pot

Directions

  1. Watch how to make this recipe.
  2. Heat a soup pot over medium heat.
  3. Add oil. When oil is hot, add onion.
  4. Saute onions 5 minutes.
  5. Add broth, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a boil. Reduce heat to medium low and stir in cream, curry, cumin, cayenne and salt, to taste. Simmer 5 minutes, adjust seasonings and serve garnished with chopped chives.

Nutrition Facts

Calories309kcal
Protein9.28%
Fat55.38%
Carbs35.34%

Properties

Glycemic Index
26.5
Glycemic Load
1.12
Inflammation Score
-10
Nutrition Score
17.845652124156%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.14mg
Kaempferol
0.45mg
Myricetin
0.01mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:308.67kcal
15.43%
Fat:19.91g
30.63%
Saturated Fat:10.08g
62.97%
Carbohydrates:28.59g
9.53%
Net Carbohydrates:18.76g
6.82%
Sugar:7.73g
8.59%
Cholesterol:44.82mg
14.94%
Sodium:956.08mg
41.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.51g
15.01%
Vitamin A:23127.42IU
462.55%
Fiber:9.83g
39.3%
Vitamin K:35.09µg
33.42%
Manganese:0.48mg
23.81%
Iron:4.12mg
22.87%
Vitamin E:2.84mg
18.91%
Folate:70.58µg
17.64%
Potassium:612.42mg
17.5%
Magnesium:68.05mg
17.01%
Phosphorus:162.89mg
16.29%
Copper:0.32mg
15.89%
Vitamin B2:0.25mg
14.76%
Vitamin C:11.68mg
14.16%
Vitamin B1:0.16mg
10.56%
Calcium:104.97mg
10.5%
Vitamin B6:0.18mg
8.83%
Vitamin B5:0.83mg
8.32%
Zinc:0.84mg
5.59%
Vitamin B3:1.1mg
5.5%
Selenium:3.01µg
4.3%
Vitamin D:0.63µg
4.23%
Vitamin B12:0.06µg
1.06%