In this busy season when days zoom by and temperatures drop, it’s de-stressing to have an easy, hearty soup recipe in your back pocket.
This satisfying soup is two soups in one; black bean soup and pumpkin soup. It can be made quickly from things you probably have in your pantry – canned black beans, canned pumpkin, canned tomatoes, onions and chicken broth.
Another benefit – the ingredients are nutritional powerhouses called “superfoods“; ingredients with high nutritional density. So this soup is not just easy and fast, but super healthy.
Easy, Healthy, Fast
Start by pureeing the black beans, tomatoes and half of the broth in a blender. About the broth. You can use either chicken, turkey or vegetable. Homemade is best, as you control what goes into it, like sodium and unnecessary additives. And the taste is the far better. Please, try making your own broth. Make a big batch and freeze it for soups.
Cook onions and garlic slowly to release their sweetness and flavor. Add spices. Stir in the bean and tomato puree, pumpkin, the rest of the broth, then a little dry sherry (optional). Finish with a little Balsamic vinegar. Heat it up and enjoy! This soup keeps well in the fridge for a 4 days.
Smoked Spices for a Flavor Twist
For a flavor twist, I use smoked spices – smoked paprika, smoked black pepper and smoked salt. If you can’t find them in your area, you can order them from Chef’s Warehouse at this link.
If you don’t have smoked spices, make the soup with the regular paprika, black pepper and salt. If you like smoky flavors, try the smoked spices. They work great in chili and to create your own dry rubs too.
Put out small bowls of grated low fat Jack or Cheddar cheese, sliced green onions, crushed tortilla chips, low fat sour cream, diced avocado, chopped cilantro and allow everyone to customize their soup with garnishes of choice.
As it’s a hearty soup, you can enjoy a big bowl on it’s own or a smaller bowl with a grilled cheese sandwich, chicken quesadilla or a tossed green salad for a bigger meal.
To Make The Web Design
To make the fun web design, here’s what to do. Use a thinned combination of low fat sour cream, yogurt, or as I did, a combination of yogurt and a little pumpkin puree thinned with water. It needs to be liquid enough to squeeze out and hold shape, but not too thin so it disappears in the soup. Use a funnel to pour the “cream” into a small squeeze bottle or plastic zip bag with a tiny corner snipped off. Start in the center and swirl circles outward. Next take a chopstick or something similar and pull streams out from the center to create a web. Practice on a small plate if you need to. This also works with many other sauces, especially dessert sauces for painting a pretty plate. Note – this recipe has been updated and re-posted from the original post in December 2010.
Helpful links on related recipes, tools and information:
For a real kitchen “power tool” I use a Vita-Mix blender. Mine has been going strong for more than 12 years. With a 2 quart container and a 1380 watt motor, it powers through soups and smoothies like a pro. Order here and get free shipping
Another great power tool is the Breville Sous Chef Food Processor. Again, great for it’s 16 cup capacity and powerful motor. You can also puree your beans, tomatoes and broth in a food processor if preferred.
How to cook your own pumpkin, from Sally Vargas at Cooking Lessons