Quick and Easy Black Bean Pumpkin Butternut Squash Soup
Cozy up with a bowl of this Quick and Easy Black Bean Pumpkin Butternut Squash Soup, a hearty and flavorful vegan recipe that's perfect for chilly days. Packed with wholesome ingredients like tender butternut squash, creamy pumpkin puree, and protein-rich black beans, this soup strikes the perfect balance between sweet and savory with touches of cumin, smoked paprika, and a hint of cinnamon. The addition of coconut milk lends an optional velvety richness, while a sprinkle of fresh cilantro adds a pop of freshness to every bowl. Ready in just 40 minutes, this one-pot wonder is a nutritious, gluten-free meal that's great for meal prep and weeknight dinners. Serve it with crusty bread or a simple salad for a comforting, veggie-packed feast!
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Recipe Information
Ingredients
- 1 can (15 oz) canned black beans
- 1 cup pumpkin puree
- 2 cups butternut squash, cubed
- 4 cups vegetable broth
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground cinnamon
- 1 tablespoon olive oil
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 0.5 cup coconut milk (optional, for creaminess)
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, cumin, smoked paprika, and ground cinnamon. Cook for 1-2 minutes until fragrant.
Add the cubed butternut squash to the pot and stir to coat the squash in the spices.
Pour in the vegetable broth and bring to a boil. Reduce the heat to low and simmer for 15-20 minutes, or until the squash is tender.
Use an immersion blender to partially blend the soup, leaving some chunks of squash for texture. Alternatively, transfer half the soup to a blender, blend until smooth, and return it to the pot.
Stir in the pumpkin puree, black beans (drained and rinsed), salt, and black pepper. Simmer for another 5 minutes to warm through.
For a creamier soup, add the coconut milk and stir well.
Taste and adjust seasoning as needed.
Ladle the soup into bowls and garnish with fresh cilantro, if desired. Serve warm.
Nutrition Facts
Calories |
436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 20% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1433 mg | 62% | |
| Total Carbohydrate | 64.5 g | 23% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 10.5 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1593 mg | 34% | |
*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.
