Pumpkin Black Bean Soup

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.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 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)

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

Step 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.

Step 8

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

Step 9

Stir in the lime juice and adjust seasoning if needed.

Step 10

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

Nutrition Facts

Serving size	(2391.5g)

Amount per serving	% Daily Value*
Calories	1395.6

Total Fat 51.8g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 8.8g
Cholesterol 8.5mg	0%
Sodium 5481.9mg	0%
Total Carbohydrate 198.1g	0%
Dietary Fiber 57.1g	0%
Total Sugars 47.6g
Protein 53.3g	0%

Vitamin D 0IU	0%
Calcium 533.0mg	0%
Iron 22.1mg	0%
Potassium 4716.2mg	0%

*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: 31.7%

Protein: 14.5%

Carbs: 53.8%