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Black Bean Pumpkin Soup

Cozy Black Bean Pumpkin Soup for Comforting Fall Nights

This Black Bean Pumpkin Soup blends earthy beans with creamy pumpkin for a nutritious comfort dish perfect for fall evenings.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American, Vegetarian
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with any neutral oil.
  • 1 Yellow Onion A red onion can be used for bolder flavor.
  • 1 Carrot Alternatives include parsnips or sweet potatoes.
  • 2 Celery stalks Can substitute with fennel.
  • 3 cloves Garlic Fresh is preferred.
  • 1 tablespoon Fresh Ginger Ground ginger can substitute if necessary.
For the Seasoning
  • 1 teaspoon Ground Cumin Adjust quantity for less intensity.
  • 1 teaspoon Ground Coriander Seed Use ground fennel for a different twist.
  • 1 teaspoon Smoked Paprika Regular paprika can substitute.
  • ½ teaspoon Dried Thyme Oregano can be a substitute.
  • ½ teaspoon Ground Turmeric Fresh turmeric is a flavorful alternative.
For the Soup Ingredients
  • 2 cans Canned Black Beans Any canned bean can work if rinsed.
  • 1 can Canned Diced Tomatoes Fresh tomatoes can be used in season.
  • 1 cup Pumpkin Puree Butternut squash puree is a good substitute.
  • 4 cups Vegetable Broth Chicken broth or water can work for non-vegetarian option.
  • 1 can Coconut Milk Substitute with heavy cream or cashew cream.
For the Finishing Touch
  • 1 tablespoon Fresh Lime Juice Substitute with lemon juice if lime is unavailable.
  • ¼ cup Cilantro Omit if disliked or replace with parsley.
  • Salt Season to taste.
  • Black Pepper Season to taste.

Equipment

  • Large pot

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat for 1-2 minutes until it shimmers.
  2. Add 1 diced yellow onion, 1 diced carrot, and 2 diced celery stalks. Sauté for 5-6 minutes until softened.
  3. Stir in 3 minced garlic cloves and 1 tablespoon of grated ginger, cook for an additional minute until fragrant.
  4. Mix in 1 teaspoon each of cumin, coriander, smoked paprika, ½ teaspoon of thyme, and turmeric, sauté for about 1 minute.
  5. Pour in 2 cans of drained black beans, 1 can of diced tomatoes, 1 cup of pumpkin puree, and 4 cups of vegetable broth. Stir well.
  6. Bring to a gentle boil, then reduce heat to low and simmer for 20 minutes, stirring occasionally.
  7. Stir in 1 can of coconut milk and heat for 3-4 minutes on low until creamy.
  8. Remove from heat and stir in 1 tablespoon of fresh lime juice and ¼ cup of chopped cilantro. Season with salt and pepper.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 12gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 180IUVitamin C: 25mgCalcium: 8mgIron: 15mg

Notes

Use a stick blender for a smoother texture if desired, but leave some chunks for a rustic feel.

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