Pumpkin Black Bean Soup

Nutriscore Rating: 82/100

Warm up with a comforting bowl of Pumpkin Black Bean Soup, a hearty and flavorful dish that perfectly marries the earthiness of pumpkin with the protein-packed goodness of black beans. Infused with aromatic spices like cumin, coriander, and smoked paprika, this vibrant soup is a delightful balance of smoky, savory, and subtly sweet flavors. Quick and easy to prepare in just 40 minutes, it features a creamy yet chunky texture that you can customize to your liking, thanks to an optional blending step. A hint of lime juice brightens every spoonful, while a sprinkle of fresh cilantro makes the perfect garnish. Naturally vegan and gluten-free, this nutritious soup is an ideal choice for cozy weeknight dinners or make-ahead meal prep. Serve it with crusty bread or tortilla chips for a satisfying, wholesome meal that’s as delicious as it is nourishing.

Recipe Information

• Prep Time: 10 min
• Cook Time: 30 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 15 ounces canned pumpkin puree
• 4 cups vegetable broth
• 15 ounces canned black beans, drained and rinsed
• 14.5 ounces diced tomatoes, with juices
• 0.5 teaspoon chipotle chili powder (optional, for heat)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

📝 Instructions

10 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and sauté for 5-7 minutes, or until the onion is soft and translucent.

3. Stir in the minced garlic, ground cumin, ground coriander, and smoked paprika. Cook for 1 minute until fragrant.

4. Add the pumpkin puree, vegetable broth, black beans, and diced tomatoes (with their juices) to the pot. Stir to combine.

5. If desired, add chipotle chili powder for a touch of heat.

6. Season the soup with salt and black pepper, and stir well.

7. Bring the soup to a boil over medium-high heat, then reduce the heat to low and let it simmer uncovered for 20 minutes, stirring occasionally.

8. Use an immersion blender to blend a portion of the soup for a creamier texture, or leave it chunky depending on your preference.

9. Stir in the lime juice and adjust seasoning if needed.

10. Serve the soup warm, topped with fresh cilantro if desired.

Nutrition Facts

1 serving (607.5g)

Calories		349
% Daily Value*
Total Fat		12.8 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	1.8 g
Cholesterol		2 mg	1%
Sodium		1266 mg	55%
Total Carbohydrate		50.4 g	18%
	Dietary Fiber	14.6 g	52%
	Total Sugars	12.2 g
Protein		13.4 g	27%
Vitamin D		0.0 mcg	0%
Calcium		132 mg	10%
Iron		5.5 mg	30%
Potassium		1191 mg	25%

*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.

Source of Calories

Fat: 458 cal (31.0%%)

Protein: 214 cal (14.5%%)

Carbs: 805 cal (54.5%%)