Where Health and Happiness Come Together

Pumpkin Black Bean Soup

pumpkinphoto (4)

There is something about pumpkin that steals my heart and my taste buds. Maybe it is its unpredictable delightful addition to savory creations. Or the fact that it faces the stigma of only being useful in predictable thanksgiving pies (which don’t get me wrong, are delicious!). But I think the real reason is that #1 pumpkin is shockingly healthy and #2 canned pumpkin is extremely easy to use, pre-prepared, and reasonably priced (especially right after Thanksgiving – word to the wise and fellow pumpkin obsessed: stock up then!)

Despite the fact that I have had friends and roommates nearly ban me from cooking with pumpkin for a period of time (I’ll be the first to admit, I go through obsessive phases with pumpkin), no one who really knows nutrition can deny what a superfood pumpkin is! The blogger of superskinnyme blog agrees http://www.superskinnyme.com/superfood-pumpkin.html.

pumpkin costumeI feel so strongly about pumpkin… that I willingly dressed as the superfood to promote wellness. In public. In the most populated part of my university. During the university union hour. That’s when I knew I was committed to nutrition.

So why’s pumpkin so great…

  • Only 49 calories in 1 cup!
  • 3 grams of fiber and 3 grams of protein (keeps ya full, and fit!)
  • Over 200% of daily vitamin eye requirement (hello beautiful healthy eyes!)
  • Lots of beta carotene (which may prevent cancer, and promote wrinkle free skin)
  • More potassium than a banana

Enough blabber about my love of pumpkin, I think it is now clear why I chose this weeks recipe from Organic Wine Journal. Added bonus, its by the lovely registered dietitian Jess Cording (her blog http://keepingitrealfood.com/about/… amazing)

Pumpkin Black Bean Soup

photo (4)


  • 1 tbsp olive oil
  • 2-3 cloves garlic, minced
  • 1 15-oz can black beans (low sodium=bueno)
  • 1 15-oz can canned pumpkin
  • 1 15-oz can diced or stewed tomatoes
  • 2 c water
  • cumin
  • chili powder
  • cinnamon
  • pepper
  • red pepper flakes


  1. In a large pot, sauté garlic in olive oil on medium heat.
  2. Add beans, pumpkin, and tomato, then spices.
  3. Add water and stir well.
  4. Simmer for about an hour, stirring occasionally. You’re welcome to use an immersion blender to puree the soup, but why make it more complicated?


Post Cooking Wisdom:

  • Warning, this can get real spicy, real quick. I used 1/4 teaspoon of each spice… and both my eyes and nose were running.
  • If you do make it too spicy #1 rejoice that you’re clearing your sinuses #2 cool it off with a little dollop of plain green yogurt (a great healthy sour cream swap!)
  • Avocado on top… always a delightful addition
  • Cornbread would be a delightful addition to make this a full meal
  • Double the recipe! This is so delicious you’re going to be wanting leftovers at hand to enjoy the next day.

red pepper flakes        avocado        plain greek yogurt

Recipe #2: Zucchini Crust Pizza from http://www.toptenlook.com/2013/08/zucchini-crust-pizza.html

Lets see how close mine comes to this…
zucchini crust pizza


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

Tag Cloud

Stephanie Wilson, RDN

The Story of a Registered Dietitian Nutritionist

The Thesis Whisperer

Just like the horse whisperer - but with more pages

Salted Kitchen

For the love of vegetables

%d bloggers like this: