Black Bean and Pumpkin Soup
Get ready to cozy up with a bowl of rich and velvety Black Bean and Pumpkin Soup, a deliciously wholesome recipe that’s perfect for cooler weather and weeknight dinners alike. This comforting vegan soup fuses the earthy sweetness of pumpkin with the hearty, protein-packed goodness of black beans, all brought together with warm spices like cumin, smoked paprika, and chili powder for an irresistible depth of flavor. The creamy texture is achieved with a touch of coconut milk, while lime juice adds a zingy brightness that perfectly balances the dish. Ready in just 40 minutes and simple to prepare, this one-pot wonder is ideal for busy schedules and serves six generously. Garnish with fresh cilantro for a final pop of freshness, and enjoy it as a satisfying stand-alone meal or paired with crusty bread. Whether you're craving fall flavors or looking for healthy comfort food, this Black Bean and Pumpkin Soup is your ultimate answer!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 2 teaspoons Ground cumin
- 1 teaspoon Smoked paprika
- 1.5 teaspoons Chili powder
- 2 cans (15 ounces each) Black beans, drained and rinsed
- 1 can (15 ounces) Pumpkin puree (not pumpkin pie filling)
- 4 cups Vegetable broth
- 0.5 cup Coconut milk
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoon (or to taste) Black pepper
- 1 tablespoon Lime juice
- 0.25 cup Cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes, or until softened and translucent.
Stir in the minced garlic, ground cumin, smoked paprika, and chili powder. Cook for an additional 1 minute to toast the spices.
Add the black beans, pumpkin puree, and vegetable broth to the pot. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Simmer for 20 minutes to allow the flavors to meld.
Use an immersion blender to partially blend the soup for a creamy texture while retaining some chunks for a hearty finish. Alternatively, carefully transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Stir in the coconut milk and season the soup with salt and black pepper to taste.
Allow the soup to simmer for 5 more minutes. Remove from heat and stir in the lime juice.
Ladle the soup into bowls and garnish with chopped cilantro, if desired. Serve warm.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 720 mg | 31% | |
| Total Carbohydrate | 45.7 g | 17% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 7.4 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1045 mg | 22% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
