Pumpkin Black Bean Soup: A Delicious & Healthy Recipe

Introduction

Pumpkin Black Bean Soup is a comforting and nutritious dish that combines the sweetness of pumpkin with the hearty texture of black beans. This flavorful soup is perfect for a cozy meal and packed with healthy ingredients.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 jalapeno pepper, seeded and minced (optional)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 4 cups vegetable broth
• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes, undrained
• 1 cup frozen corn
• 1/2 cup chopped cilantro, plus more for garnish
• 1 lime, juiced
• Salt and pepper to taste
• Optional toppings: sour cream or Greek yogurt, avocado, tortilla chips, shredded cheese

Instructions

1. Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes, stirring frequently.
2. Step 2: Add the minced garlic, chopped red bell pepper, and jalapeno (if using) to the pot. Cook for another 2-3 minutes, stirring constantly, until the garlic is fragrant and the peppers are slightly softened.
3. Step 3: Stir in the chili powder, cumin, smoked paprika, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, until the spices are fragrant.
4. Step 4: Pour in the vegetable broth, pumpkin puree, diced tomatoes (undrained), and black beans. Stir well to combine.
5. Step 5: Bring the soup to a simmer over medium heat. Reduce the heat to low, cover the pot, and let it simmer for at least 20 minutes, or up to 30 minutes, to allow the flavors to meld together. Stir occasionally.
6. Step 6: Stir in the frozen corn and chopped cilantro. Cook for another 5 minutes, or until the corn is heated through.
7. Step 7: Stir in the lime juice and season with salt and pepper to taste. Adjust seasonings as needed.
8. Step 8: If you prefer a smoother soup, use an immersion blender to partially or fully blend the soup. Alternatively, transfer the soup in batches to a regular blender, being sure to vent the lid.
9. Step 9: Ladle the soup into bowls and garnish with your favorite toppings, such as sour cream or Greek yogurt, avocado slices, tortilla chips, shredded cheese, and extra cilantro.

Tips & Variations

• For a milder flavor, omit the jalapeno and cayenne pepper.
• Add a splash of coconut milk for a creamier texture.
• Use fresh tomatoes when in season instead of canned for a fresher taste.
• Garnish with chopped green onions or a squeeze of fresh lime for extra brightness.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally. For longer storage, freeze the soup for up to 3 months and thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh pumpkin instead of canned pumpkin puree?

Yes, you can cook and puree fresh pumpkin, but canned pumpkin puree is convenient and provides a consistent texture and flavor.

Is this soup suitable for a vegan diet?

Yes, this soup is naturally vegan as long as you skip any non-vegan toppings like sour cream or cheese, or use plant-based alternatives.

Pumpkin Black Bean Soup: A Delicious & Healthy Recipe

Print Recipe

★★★★★

4.6 from 89 reviews

This Pumpkin Black Bean Soup is a hearty and healthy recipe perfect for any season. Combining creamy pumpkin puree with protein-packed black beans, fresh vegetables, and warming spices, this soup offers a delicious blend of flavors and textures. Easy to prepare on the stovetop, it’s a nutritious meal that can be enjoyed as a comforting lunch or dinner, garnished with your favorite toppings for extra richness and crunch.

• Author: Lara
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Main Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 jalapeno pepper, seeded and minced (optional)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 4 cups vegetable broth
• 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (15-ounce) can diced tomatoes, undrained
• 1 cup frozen corn
• 1/2 cup chopped cilantro, plus more for garnish
• 1 lime, juiced
• Salt and pepper to taste

Optional Toppings

• Sour cream or Greek yogurt
• Avocado slices
• Tortilla chips
• Shredded cheese

Instructions

1. Heat oil and soften onion: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes, stirring frequently to prevent burning.
2. Sauté garlic and peppers: Add the minced garlic, chopped red bell pepper, and jalapeno (if using) to the pot. Cook for another 2-3 minutes, stirring constantly, until the garlic is fragrant and the peppers are slightly softened.
3. Add spices: Stir in the chili powder, cumin, smoked paprika, and cayenne pepper (if using). Cook for 1 minute, stirring constantly, until the spices are fragrant and well combined with the vegetables.
4. Add liquids and main ingredients: Pour in the vegetable broth, pumpkin puree, diced tomatoes (with their juices), and black beans. Stir well to combine all ingredients thoroughly.
5. Simmer the soup: Bring the soup to a simmer over medium heat. Once simmering, reduce the heat to low, cover the pot, and let it simmer gently for 20-30 minutes to allow flavors to meld. Stir occasionally to prevent sticking.
6. Add corn and cilantro: Stir in the frozen corn and chopped cilantro. Cook for an additional 5 minutes, or until the corn is heated through and tender.
7. Season and finish: Stir in the lime juice, then season the soup with salt and pepper to taste. Adjust seasoning as needed for your preference.
8. Blend if desired: For a smoother texture, use an immersion blender to partially or fully blend the soup directly in the pot. Alternatively, carefully transfer the soup in batches to a regular blender and blend, venting the lid to allow steam to escape.
9. Serve and garnish: Ladle the soup into bowls and garnish with optional toppings like sour cream or Greek yogurt, avocado slices, tortilla chips, shredded cheese, and extra cilantro for added flavor and texture.

Notes

• You can adjust the spiciness by including or omitting the jalapeno and cayenne pepper according to your heat preference.
• Use pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices altering the soup’s flavor.
• For a vegan option, omit sour cream and cheese toppings or use plant-based alternatives.
• This soup keeps well in the refrigerator for up to 4 days and freezes well for up to 3 months.
• Adding the lime juice at the end brightens the flavors, so don’t skip it.
• If you prefer a chunkier soup, skip blending or blend only a small portion.

Keywords: pumpkin soup, black bean soup, healthy soup recipe, vegetarian soup, comforting fall soup, easy pumpkin recipes