Open Arms of Minnesota

Weekly Recipe #273: Black Bean Pumpkin Soup

By Jenna Schuder, Dietetic Intern [University of Minnesota – The Emily Program]

Photo credit: Meal Makeover Moms/Flickr

There’s nothing like a warm bowl of soup on a crisp fall day!
Pumpkin is a versatile vegetable packed with vitamin A. With the addition of black beans and ham, this soup is high in fiber and protein, and is a healthy alternative to cream-based soups.

Black Bean Pumpkin Soup

Adapted from SmittenKitchen.com

Serves 9

Ingredients:

  • Three 15.5-oz. cans black beans (about 4 ½ cups), rinsed and drained
  • 1 cup chopped tomatoes
  • 1 ¼ cups chopped onion
  • 1/2 cup minced shallot
  • 4 garlic cloves, minced
  • 1 tbsp. plus 2 tsp. ground cumin
  • 1 tsp. salt
  • ½ tsp. freshly ground black pepper
  • ¼ cup unsalted butter
  • 4 cups beef broth
  • One 16-oz. can pumpkin puree (about 1 ½ cups)
  • ½ cup unfiltered apple cider
  • ½ lb. cooked ham, cut into 1/8-inch dice
  • 3 to 4 tbsp. apple cider vinegar
  • Sour cream for garnish
  • Lightly toasted pumpkin seeds for garnish

Directions:

  1. Coarsely puree beans and tomatoes in a food processor.
  2. In a 6-quart heavy kettle, cook onion, shallot, garlic, cumin, salt and pepper in butter over moderate heat, stirring, until onion is softened and beginning to brown.
  3. Stir in bean puree. Stir in broth, pumpkin and apple cider until combined. Simmer uncovered, stirring occasionally, for 25 minutes or until thick enough to coat the back of a spoon.
  4. Just before serving, add ham and vinegar. Simmer soup until heated through, stirring often. Season soup with salt and pepper.
  5. Serve soup garnished with sour cream and toasted pumpkin seeds.

Nutrition Information:

Per serving: 479 calories, 9.7 g total fat (4.6 g saturated fat), 28 mg cholesterol, 976 mg sodium, 71.6 g carbohydrate, 6.4 g sugar, 17 g fiber, and 28.6 g protein.

More from Open Arms

Friends With Benefits by Chef Jorge Guzmán

Chef Jorge Guzmán’s Friends with Benefits Event Series To Benefit Open Arms Alongside The Aliveness Project and Help The House Foundation, Open Arms is beyond honored to be the one of the benefitting organizations of Chef Jorge Guzmán’s Friends with Benefits event series!  Event

Read More »
Impact Report Graphic

Impact Report FY23-24

Open Arms Unveils Impact Report For Fiscal Year 2023-24 Open Arms of Minnesota is proud to present its 2023-24 Impact Report, showcasing a year of growth, innovation, and unwavering dedication to our mission. This report highlights the strides we’ve made in providing life-changing nourishment

Read More »

Corner Conversations, St. Paul & Minnesota Foundation

Open Arms of Minnesota’s first standalone facility in South Minneapolis on Franklin Ave. Open Arms Featured In St. Paul & Minnesota Foundation’s “Corner Conversations” Series Open Arms of Minnesota has been featured in the most recent edition of “Corner Conversations,” a series produced by

Read More »

Rekindle The Joy Of Giving With The Open Arms Gift Catalog!

Just in time for the holiday season, Open Arms of Minnesota is thrilled to offer a new way to support our clients this holiday season! Inspired by the classic “Wish Books” of years past, we are proud to introduce the first-ever Open Arms Gift Catalog. We hope this new approach to supporting our clients rekindles the joy of giving, inspiring you to make a difference in the lives of those we serve through our meals.

Open Arms of Minnesota Earns Accreditation from Food Is Medicine Coalition

Open Arms of Minnesota, the Twin Cities-based non-profit dedicated to providing nourishing, medically tailored meals to individuals with critical illnesses, has earned accreditation from the Food Is Medicine Coalition (FIMC). This recognition places Open Arms among an elite group of organizations nationwide that have demonstrated a high standard of care in delivering medically tailored meals (MTM).

End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!