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Try This Natural Pumpkin Black Bean Soup

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Diane Kittle, owner of Dee’s One Smart Cookie Bakery in Glastonbury, visited the Fox CT kitchen to prepare her all-natural pumpkin black bean soup. October is “No GMO Month.” GMOs, or “genetically modified organisms,” are plants or animals that have been genetically engineered and are included in foodstuffs. The recipe for the pumpkin black bean soup is included below:


3 (15 oz) cans of organic black beans, rinsed

1 (16 oz) can or organic diced or pureed tomatoes

2 (15 oz) cans of organic pumpkin puree

1 quart organic chicken or vegetable broth

1 (15 oz) can of organic corn or 1 lb. bag of frozen organic corn kernels

1 cup diced sweet onion

1/2 cup chopped cilantro

2 tablespoons organic apple cider vinegar

2 tablespoons extra virgin olive oil

3 cloves of garlic, finely chopped

2 teaspoons sea salt

1 teaspoon ground black pepper

½ to 1 teaspoon ground cumin, to taste


  1. Place 2 cans of black beans, 1 can of tomatoes and 2 cans of pureed pumpkin into food processor bowl.  Puree until smooth.
  2. Place extra virgin olive oil, chopped garlic and diced sweet onions in a large soup pot.  Place on stove and cook on medium high heat, stirring often until onions become translucent, about 5 minutes.  Stir in the pumpkin/tomato/black bean puree, remaining black beans (not pureed), broth, cider vinegar, salt, pepper and cumin.  Blend well with a spoon and reduce heat to low.
  3. Allow soup to heat through slowly for approximately 15 minutes on low heat.  Add cilantro and corn, stir well and continue to simmer very lightly over low heat for an additional 10 to 15 minutes, until completely heated through.

This soup holds well and develops additional flavor if reheated the following day.

Makes 4 quarts

For more information about Dee’s One Smart Cookie Bakery, click here.


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