Kids nutritionNutritionUncategorized

Healthy Black Bean Pumpkin Soup

By November 6, 2011 3 Comments

I went back home to Elk River, MN to visit my parents and thought I would film some videos with my mom making some healthy recipes.  This is my moms and I first cooking on video together so please bear with both of us as we get use to it.  I don’t think Rachel Ray has anything to worry about when it comes to losing her cooking show to my mom and I.  🙂  This recipe is for a bean pumpkin soup.  I was very happy how it turned out, and it ended up really filling me up.  Like I say in the video, if you have kids, do your best to include them in preparation of the family meals.  It will go a long way to helping them be competent in the kitchen when adults.  I apologize for the final 45 seconds of this video being cut off, youtube only allows 10 minute videos when uploaded from the iPhone.  This recipe is courteous of



2 15-ounce cans organic black beans, rinsed and drained

1 15-ounce can diced organic tomatoes, drained

3 cups low sodium, organic chicken broth (or use vegetable broth for vegetarian/vegan style)

1 tablespoon olive oil

1 cup chopped onion

3-4 garlic cloves, minced

2-3 teaspoons ground cumin

1-2 teaspoons smoked paprika (or regular)

½ teaspoon smoked black pepper (or regular)

¼ teaspoon ground chipotle pepper, or more to taste for more heat

Kosher salt, to taste

1 15-ounce can organic pure pumpkin puree (not pie mix)

2 tablespoons dry sherry (optional)

2 -3 teaspoons Balsamic vinegar

Optional garnishes: grated low fat Jack or Cheddar cheese, crumbled queso fresco, diced fresh tomato, sliced green onions or chives, crushed tortilla chips, low fat sour cream, diced avocado, and chopped cilantro.


1) Puree beans and tomatoes with half of the chicken broth in a large capacity blender, like a Vitamix. If you have a smaller capacity blender you may need to do it in two batches.

2) In a large saucepan heat olive oil over medium low heat. Add onion and garlic and cook until soft, translucent and fragrant.

3) Add spices, stir and cook for a minute or two.

4) Stir in black bean-tomato puree, pumpkin, broth and sherry (if using). Simmer uncovered until blended and thickened, about 15-2- minutes. Add vinegar and serve. Top with garnishes of choice, as noted above.