Pumpkin Black Bean Soup

There’s something magical about fall that makes me crave cozy meals, and this Pumpkin Black Bean Soup knocks it out of the park every time. Picture this: a creamy, silky soup that warms you from the inside out, packed with the flavors of pumpkin and black beans, a sprinkle of spice, and a swirl of crunchy cilantro. This is my go-to comfort food and a dish I make nearly every week once the leaves start turning golden. The best part? It’s ready in no time!

Why you’ll love this recipe

Imagine a bowl of soup that offers warmth and nourishment all at once—that’s exactly what this Pumpkin Black Bean Soup delivers. It’s like wrapping yourself in a warm blanket on a chilly evening, with each spoonful bursting with flavor. The earthy black beans merge beautifully with the sweet pumpkin, creating a balance that’s both filling and satisfying. Not to mention, it’s vegan and packed with nutrients, making it a guilt-free indulgence!

You’ll absolutely love that this soup is a miracle worker for meal prep! It allows you to embrace those busy nights when you can’t fathom the thought of standing over a hot stove. Plus, the ingredients are simple and often found in your pantry, which means you can whip it up whenever the craving strikes. I promise, once you take that first sip, you’ll be hooked—for life!

Gather these ingredients

• Black Beans: Start with 1 can, rinsed and drained. These little gems add protein and fiber, making the soup hearty. If you prefer dried beans, go ahead, but you’ll need to soak and cook them first.

• Pumpkin Purée: You’ll need 1 can of this golden treasure. It’s not just about flavor; it brings a creamy texture and loads of vitamins A and C to the party!

• Onion: One medium, chopped onion adds a sweet base that helps balance the spices and rich pumpkin. I prefer yellow onion, but feel free to use white or even red for a slight tang.

• Garlic: Use 2 cloves, minced. Fresh garlic brings a punch of flavor and aromatic goodness. Don’t skimp on this; it’s a flavor superstar!

• Vegetable Broth: You’ll need 4 cups of it. A good quality broth enhances the overall flavor. If you’re in a pinch, water will do, but it won’t be as rich.

• Cumin & Chili Powder: For some warmth and depth, 1 teaspoon of each will do. These spices elevate the soup from ordinary to extraordinary. Toast them in the pot for a few moments if you really want to bring out their flavors—trust me, it’s magic!

• Salt & Pepper: Season to taste. These humble spices can transform your dish, so don’t underestimate them!

• Olive Oil: A drizzle to sauté the onions—about 2 tablespoons should suffice.

• Sour Cream or Yogurt: Optional but oh-so-good for a creamy finish!

• Fresh Cilantro: Finish with a sprinkle for brightness and freshness. If you’re cilantro-averse, feel free to swap it out for green onions or parsley.

How this recipe comes together

1. Heat your oil. In a large pot, pour in about 2 tablespoons of olive oil over medium heat.

2. Cook the onion. Toss in the chopped onion and sauté it until golden and translucent—about 5 minutes. This forms the flavorful base of the soup.

3. Add garlic & spices. Stir in those minced garlic cloves, cumin, and chili powder. Let them mingle for about a minute until your kitchen fills with delightful aromas.

4. In comes the pumpkin & beans. Add the pumpkin purée, black beans, and vegetable broth. Stir everything together; this is where the magic begins!

5. Simmer away. Bring the soup to a gentle simmer, cover, and let it bubble for 15-20 minutes. This allows the flavors to deepen.

6. Blend it up. Grab your immersion blender and pulse until smooth. If you don’t have one, carefully transfer it in batches to a standard blender.

7. Finalize with seasoning. Taste and adjust with salt and pepper.

8. Serve hot. Ladle it into bowls, and if you’re feeling indulgent, top with a dollop of sour cream or yogurt and some fresh cilantro for that extra flair!

Best way to enjoy it

Oh, the joy of enjoying this soup! You can savor it plain, or get a little fancy with your toppings. A dash of hot sauce if you’re feeling adventurous—or some crispy tortilla chips for that great crunch. Pair it with a side of crusty bread or a simple salad, and you’ve got yourself a full-fledged meal.

And let’s not forget about the versatility! Sometimes, I’ll add roasted corn or diced peppers into the mix for extra texture and flavor. The beauty of this soup is that you can make it your own!

How to store and freeze

Planning for leftovers? This soup holds up wonderfully in the fridge for about 3-4 days—just store it in an airtight container. When it comes to reheating, I recommend gentle heat on the stove for the best texture.

If you want to save it for a rainy day, it freezes like a dream! Transfer cooled soup into freezer-safe containers, leaving some space for expansion. It can last for about 3 months in the freezer. Just thaw overnight in the fridge before warming it back up!

Extra tips and advice

Here’s a little secret: if you want to elevate the flavor even more, consider cooking the onions until they’re caramelized—this adds a luscious sweetness that takes the soup to another level. And remember, blending time matters! Blend just until smooth to keep some rustic texture if you prefer it that way.

Also, if you’re on a low-sodium diet, opt for unsalted broth and control the saltiness yourself as you season. Lastly, don’t hesitate to adjust spices according to your personal palate!

Creative Twists

Feeling adventurous? Try adding a touch of coconut milk for a tropical flavor twist. Or for a smoky kick, a dash of smoked paprika or even some chipotle in adobo would be delightful. Want more greens? Toss in some baby spinach at the end for a vibrant pop of color and flavor.

If you’re gluten-free, you’re in luck—everything here is inherently gluten-free! And for those who love meat, some shredded chicken or turkey can be a fantastic addition.

Ingredients

• 1 can black beans, rinsed and drained
• 1 can pumpkin puree
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Olive oil
• Sour cream or yogurt for serving (optional)
• Fresh cilantro for garnish (optional)

Step-by-step instructions

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and cook until translucent, about 5 minutes.
3. Stir in minced garlic, cumin, and chili powder; cook for another minute until fragrant.
4. Add pumpkin purée, black beans, and vegetable broth.
5. Bring the soup to a simmer. Let it cook for 15-20 minutes.
6. Blend until smooth using an immersion blender or in batches in a regular blender.
7. Season with salt and pepper to taste.
8. Serve hot, topped with sour cream or yogurt and fresh cilantro, if desired.

Your questions answered

1. What’s the prep time for this soup? You can whip it up in about 10-15 minutes, and cooking time is just 15-20 minutes. Super quick!
2. Can I make this soup spicier? Absolutely! Add chopped jalapeños or a pinch of cayenne for an added kick.
3. What can I pair with this soup? It goes beautifully with crusty bread, salad, or even a grilled cheese sandwich.
4. How can I make it creamier? Stir in a splash of coconut milk or some heavy cream just before serving.
5. Can I use homemade pumpkin puree? For sure! Just make sure to adjust seasoning, as homemade can vary in flavor.

I hope you give this recipe a whirl! The warming spices, creamy pumpkin, and hearty beans will surely become a regular in your kitchen. Embrace your inner chef, let your creativity shine, and don’t forget to share your variations with friends. Happy cooking!

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Pumpkin Black Bean Soup

Difficulty: Beginner Prep Time Cook Time Total Time 25 hrs

Cooking Temp: medium  C Servings: 4 Estimated Cost: $ 10 Calories: 250

Best Season: Fall

Description

A cozy Pumpkin Black Bean Soup that combines earthy black beans with creamy pumpkin, packed with nutrients and warming spices for the perfect fall meal.

Ingredients

Scale

1/2x 1x 2x 3x

Main Ingredients

• 1 can black beans (rinsed and drained)
• 1 can pumpkin puree
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 4 cups vegetable broth (or water if necessary)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• to taste salt
• to taste pepper
• 2 tablespoons olive oil (for sautéing)
• optional sour cream or yogurt (for serving)
• optional fresh cilantro (for garnish)

Instructions

Cooking Steps

1. Heat Olive Oil

   In a large pot, pour in about 2 tablespoons of olive oil over medium heat.
   Mark as complete

2. Cook Onion

   Toss in the chopped onion and sauté until golden and translucent, about 5 minutes.
   Mark as complete

3. Add Garlic and Spices

   Stir in minced garlic, cumin, and chili powder; cook for another minute until fragrant.
   Mark as complete

4. Add Pumpkin and Beans

   Add pumpkin purée, black beans, and vegetable broth. Stir to combine.
   Mark as complete

5. Simmer

   Bring to a gentle simmer and cover. Let it cook for 15-20 minutes.
   Mark as complete

6. Blend Soup

   Blend until smooth using an immersion blender or in batches in a regular blender.
   Mark as complete

7. Season and Serve

   Taste and adjust with salt and pepper. Serve hot, topped with sour cream or yogurt and fresh cilantro, if desired.
   Mark as complete

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 250kcal

% Daily Value *

Total Fat 8g13%

Saturated Fat 1g5%

Trans Fat 0g

Cholesterol 0mg

Sodium 600mg25%

Potassium 750mg22%

Total Carbohydrate 35g12%

Dietary Fiber 10g40%

Sugars 5g

Protein 12g24%

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Vitamin A 3000 IU

Vitamin C 10 mg

Calcium 40 mg

Iron 3 mg

Vitamin D 0 IU

Vitamin E 1 IU

Vitamin K 4 mcg

Thiamin 0.2 mg

Riboflavin 0.2 mg

Niacin 2 mg

Vitamin B6 0.3 mg

Folate 150 mcg

Vitamin B12 0 mcg

Biotin 0 mcg

Pantothenic Acid 0.5 mg

Phosphorus 150 mg

Iodine 0 mcg

Magnesium 40 mg

Zinc 1 mg

Selenium 4 mcg

Copper 0.3 mg

Manganese 0.5 mg

Chromium 0 mcg

Molybdenum 0 mcg

Chloride 0 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This soup can be stored in the fridge for 3-4 days and freezes well for about 3 months.

Keywords: soup, pumpkin, black bean, vegan, comfort food