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Black Bean-Butternut Soup

Created by Carolyn Williams, PhD, RD
Makes 10 cups


  • 1 tbsp olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp cumin
  • 3 cans (15-oz) no-salt-added black beans, rinsed and drained
  • 1 can (14.5-oz) fire-roasted diced tomatoes
  • 3-4 cups less-sodium chicken or vegetable broth
  • 1 pkg (10-oz) frozen mashed butternut or winter squash, thawed
  • ¼ cup chopped fresh cilantro
  • ½ tsp salt
  • Plain 2% Greek yogurt (optional)
  • Pepitas (optional)


  • Heat oil in a large saucepan over medium heat. Add onion, and saute 5 minutes or until onion is tender. Add garlic and cumin; saute 1 minute or until fragrant.  Add the beans, tomatoes and broth. Bring to a boil, stirring occasionally. Reduce heat to low and simmer 10 minutes or until slightly thickened.
  • Add thawed squash, cilantro, and salt, stirring to combine. Transfer half of the soup to a blender. Remove the center piece to let steam escape, and secure lid. Place a clean dish towel over opening, and process until smooth. Return pureed bean mixture to saucepan.
  • Cook over medium heat until hot throughout. Ladle into bowls. If desired, top with a dollop of yogurt, and sprinkle with cilantro and/or pepitas.

Nutrition information

NUTRITION FACTS (serving size: about 1 2/3 cups): Calories 250; Fat 4g (sat 0g); Protein 14g; Carb 39g; Fiber 11g; Sugars 4g (added sugars 0g); Sodium 480g