Velvety Pumpkin Black Bean Soup
Cozy up with a bowl of Velvety Pumpkin Black Bean Soup, a hearty and flavorful recipe perfect for crisp autumn days or when you’re craving comforting, nutritious meals. This vegan and gluten-free soup combines creamy pumpkin puree, hearty black beans, and a medley of warming spices like cumin, cinnamon, and smoked paprika for an irresistible depth of flavor. Coconut milk adds a luscious creaminess, while a touch of maple syrup and fresh lime juice balance the richness with subtle sweetness and tang. Topped with toasted pumpkin seeds and fresh cilantro, this one-pot wonder is as visually stunning as it is delicious. Ready in just 35 minutes, this soup is ideal for weeknight dinners or meal prep, delivering big flavor in every spoonful.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 3 minced garlic cloves
- 2 teaspoons ground cumin
- 0.5 teaspoons ground cinnamon
- 1 teaspoon smoked paprika
- 15 ounces canned pumpkin puree
- 2 cups cooked black beans
- 4 cups vegetable broth
- 1 cup canned coconut milk
- 1 tablespoon maple syrup
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh lime juice
- 2 tablespoons (chopped, for garnish) cilantro leaves
- 2 tablespoons (toasted, for garnish) pumpkin seeds (pepitas)
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.
Add the minced garlic, ground cumin, ground cinnamon, and smoked paprika. Cook for an additional 1-2 minutes, stirring frequently, until the spices are fragrant.
Stir in the pumpkin puree, black beans, and vegetable broth. Increase the heat to medium-high and bring the mixture to a gentle simmer.
Reduce the heat to low and allow the soup to simmer for 15 minutes, stirring occasionally to prevent sticking.
Using an immersion blender, partially blend the soup to your desired consistency. Alternatively, transfer half of the soup to a blender, blend until smooth, and return it to the pot.
Stir in the coconut milk, maple syrup, salt, and black pepper. Simmer for another 5 minutes to allow the flavors to meld.
Turn off the heat and add the fresh lime juice, stirring well.
Serve the soup hot, garnished with chopped cilantro and toasted pumpkin seeds.
Nutrition Facts
Calories |
530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1074 mg | 47% | |
| Total Carbohydrate | 60.6 g | 22% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 12.6 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 135 mg | 10% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1297 mg | 28% | |
*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.
