Pumpkin and Black Bean Soup

Prep: 5 minutes Cook: 10 minutes


This recipe was sent to us by Pam Howe of Frederick, MD. She says it is one of her favorites. She McDougallized a recipe that she found and makes it often. We tried this a couple of nights ago and we like it too! It is very easy to make and only takes a few minutes to put it together.


  • 1 medium onion, chopped
  • 1/4 cup water
  • 3 cups vegetable broth
  • 14.5 ounce can tomatoes, diced
  • 15 ounce can black beans, drained and rinsed
  • 15 ounce can pumpkin puree
  • 1 1/2 tsp curry powder
  • 1 tsp cumin
  • 3 pinches cayenne (optional)
  • dash salt


Place the onion and water in a soup pot. Cook, stirring occasionally, for about 5 minutes until tender. Add remaining ingredients and mix well. Bring to a boil, reduce heat and simmer for 5 minutes. Adjust seasonings to taste.

Hint: Serve in a bowl, with a spoonful of tofu sour cream, if desired. This would also be delicious as a topping over grains or potatoes. Leave out 1 cup of the vegetable broth to make it a bit thicker and serve on a plate over brown rice, other whole grains or potatoes.