YUMMY Soup Recipe- Great for Weight Loss or Simply Healthy Eating- High Fiber

  Healthy Black Bean & Pumpkin Soup 

This in incredibly easy recipe to make uses a blender for a smooth, creamy texture. It’s rich in fiber along with protein. The pumpkin provides a high dose of Vitamin A.

 Using a blender makes it even easier for busy families to whip up a quick and healthy meal!

Here’s also a helpful link to a few of the necessities I used to prepare this soup. Click on the link below for direct buy from Amazon.

Vitamix Blender: https://amzn.to/3XHHMX4
Stock pot for cooking soups: https://amzn.to/3N1gIwS
Cutting board:https://amzn.to/4do4WYe
Wooden Spoons for stirring : https://amzn.to/4eBsvO4

Servings: 4-6 | Prep Time: 10 minutes | Cook Time: 20 minutes

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, minced or garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/4 tsp cayenne pepper (optional for heat)
• 2 cans (15 oz) black beans, drained and rinsed
• 1 can (15 oz) pumpkin puree
• 4 cups vegetable broth (or chicken broth)
• 1 tsp salt (adjust to taste)
• 1/2 tsp black pepper
• 1 tsp whole wheat flour ( optional to thicken)
• 2 tbsp lime juice
• Crumbled goat cheese for topping
• Fresh cilantro for garnish (optional)

Instructions:

1. Sauté aromatics: Heat olive oil in a large pan over medium heat. Add the diced onion and cook until soft and translucent, about 5 minutes. Add the minced garlic, cumin, chili powder, and cayenne, and sauté for an additional minute until fragrant.
2. Blend the soup: Transfer the sautéed onion and garlic mixture into a blender. Add the black beans, pumpkin puree, and vegetable broth. Blend until smooth, starting on low speed and gradually increasing. Depending on your blender size, you may need to do this in batches.
3. Heat the soup: Pour the blended mixture back into the pot and bring it to a simmer over medium heat. Add salt, black pepper, and lime juice. Stir well and let it cook for 10 minutes, allowing the flavors to meld.
4. Adjust seasoning: Taste the soup and adjust seasoning if needed (add more salt, pepper, or lime juice to your liking).
5. Serve: Ladle the soup into bowls, and top each serving with crumbled goat cheese  Roasted pepitas and/or fresh cilantro if desired.

Tips:

The goat cheese topping adds healthy fats and a creamy, tangy finish.

If you like a chunkier texture, reserve some black beans before blending and add them back into the soup at the end.

This soup can be made ahead and stored in the fridge for up to 4 days or frozen for up to 3 months.

 I use a little goat cheese for a velvety texture, concerned about calories… feel free to omit.