Hearty Santa Fe Pumpkin Soup

This Southwestern favorite has just a hint of spiciness to help warm you up.

TOTAL TIME:30 minutes



  • 2 cloves garlic, minced
  • ½ medium yellow onion, chopped
  • ½ Tbsp. canola oil
  • 1 cup pumpkin puree
  • 1 can (4 oz.) green chiles, diced
  • 1 cup 100% apple juice
  • 2 cups low-sodium chicken broth
  • 1 Tbsp. paprika, smoked if preferred
  • 1 tsp. cumin
  • 1 can (15 oz.) black beans, no salt added, drained and rinsed
  • 8 oz. (about 8 strips) frozen pre-cooked grilled chicken strips, cut cross-wise thinly
  • Low-fat sour cream
  • Fresh cilantro, chopped optional


  1. In a large saucepan over medium heat, sauté garlic and onions until soft.

  2. Add pumpkin, chiles, juice, chicken broth and spices. Bring to boil and simmer 15 minutes. Add black beans and chicken.

  3. Simmer 5-10 more minutes. Serve with low-fat sour cream and chopped cilantro (if desired).

Nutritional Facts

Each recipe serving provides: An excellent source of fiber, protein, vitamin A, vitamin C, iron and magnesium.