This hearty soup can be made with things you probably have in your pantry. It goes together quickly. Optional garnishes make it fun and customizable for everyone. Freezes well.
3cupslow sodium brothchicken, turkey, vegetable, or beef
2tablespoonsextra virgin olive oil
1cupchopped onion½ a large onion
3largegarlic cloveschopped fine or zested
2teaspoonsground cumin
2teaspoonssmoked paprikaor regular
½teaspoonSea salt
¼teaspoonsmoked black pepperor regular paprika
¼teaspoonground chipotle pepperor more for more heat
115-ouncecanned pumpkin pureenot pie mix
Optional Garnishes
Balsamic vinegar
Grated Jack or Cheddar cheese
Sour cream
Chopped green onions
Sliced or mashed avocado
Crispy tortilla stripsmake then yourself, see recipe on site
Chopped cilantro or parsley
Instructions
Add drained beans, tomatoes, and half of the broth to a large capacity blender and puree until smooth. If you have a smaller capacity blender do it in two batches.
In a large saucepan heat the olive oil over medium heat. Add onion and cook until soft and fragrant, 3-5 minutes. Add garlic and cook 1 minute more. Add spices, stir and cook for 1-2 minutes more, until they bloom and you can smell them.
Stir in black bean-tomato puree, pumpkin, and the rest of the broth. Simmer uncovered until blended and thickened, about 15 minutes. For an extra smooth soup, give it one more whirl in the blender. Top with garnishes of choice.
Notes
To keep your sodium low use Eden Foods no salt added beans, Muir Glen no salt added diced tomatoes and either homemade or no sodium chicken broth like Pacific Foods. That is how I calculated the nutritional numbers. This allows you to season with salt to your dietary needs and taste preference.