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–+ servings
Black Bean Pumpkin Soup

Savory Black Bean Pumpkin Soup for Cozy Comfort Evenings

This Black Bean Pumpkin Soup is a hearty vegetarian dish perfect for chilly evenings, brimming with protein and fiber.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American, Vegetarian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil or avocado/vegetable oil
  • 1 medium Yellow Onion substitute with sweet onion if preferred
  • 1 medium Carrot can substitute with sweet bell pepper
  • 1 stalk Celery optional to omit
  • 2 cloves Garlic or use 1/8 tsp garlic powder
  • 1 tablespoon Fresh Ginger or 1/4 tsp ground ginger
For the Spices
  • 1 teaspoon Ground Cumin or ground coriander
  • 1 teaspoon Ground Coriander Seed or curry powder
  • 1 teaspoon Smoked Paprika or regular paprika
  • 1 teaspoon Dried Thyme or use fresh thyme
  • 1/2 teaspoon Ground Turmeric optional to omit
For the Main Ingredients
  • 2 cans Black Beans rinsed, or kidney beans
  • 1 can Diced Tomatoes with juices, or canned tomatoes with green chilies
  • 1 can Pumpkin Puree or homemade puree from roasted pumpkins
  • 4 cups Vegetable Broth or chicken broth
  • 1 cup Coconut Milk or heavy cream
  • 1 tablespoon Fresh Lime Juice or lemon juice
  • 1/4 cup Fresh Cilantro or parsley
  • to taste Salt
  • to taste Black Pepper

Equipment

  • large pot

Method
 

Cooking Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion, carrot, and chopped celery, and sauté for about 5-6 minutes until tender and golden.
  2. Stir in 2 minced garlic cloves and 1 tablespoon of freshly grated ginger into the sautéed vegetables and cook for 1 minute.
  3. Add in 1 teaspoon each of ground cumin, ground coriander, smoked paprika, and dried thyme, along with 1/2 teaspoon of ground turmeric. Cook for another minute.
  4. Mix in 2 cans of rinsed black beans, 1 can of diced tomatoes, 1 can of pumpkin puree, and 4 cups of vegetable broth. Stir well.
  5. Bring to a boil over medium-high heat, then reduce to low and cover, letting it simmer for about 20 minutes.
  6. Uncover and stir in 1 cup of coconut milk and let it simmer for an additional 5 minutes.
  7. Just before serving, add the juice of 1 lime and 1/4 cup of chopped fresh cilantro. Stir well.
  8. Ladle into bowls and consider garnishing with extra cilantro, lime wedges, or tortilla chips.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 12gFat: 10gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 5000IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Store leftover soup in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

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