Black Bean Pumpkin Soup

Warm up your kitchen with the rich, earthy flavors of Black Bean Pumpkin Soup, a comforting bowl of autumn-inspired goodness that’s both nutritious and packed with bold spices. This hearty recipe blends creamy pumpkin puree, protein-packed black beans, and diced tomatoes into a vibrant, velvety soup infused with aromatic seasonings like cumin, cinnamon, smoked paprika, and a hint of cayenne for optional heat. Perfectly balanced with lime juice for a touch of brightness, this soup is partially puréed to create a lush texture while keeping some beans whole for a satisfying bite. Ready in just 35 minutes, it’s a quick and wholesome option for weeknight dinners or cozy gatherings. Garnish with fresh cilantro and crunchy pumpkin seeds for an irresistible finish. Gluten-free and vegan-friendly, this Black Bean Pumpkin Soup is a must-try for anyone craving bold flavors and nourishing comfort food.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 1 teaspoon smoked paprika
• 0.25 teaspoon cayenne pepper (optional, for heat)
• 4 cups vegetable broth
• 2 15-ounce cans canned black beans, drained and rinsed
• 1 15-ounce can canned pumpkin puree (not pumpkin pie filling)
• 1 15-ounce can diced tomatoes (with juice)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lime juice
• 0.25 cup fresh cilantro, chopped (for garnish)
• 2 tablespoons pumpkin seeds (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 4-5 minutes until softened and translucent.

Step 3

Stir in the minced garlic, ground cumin, cinnamon, smoked paprika, and cayenne pepper (if using). Cook for 1 minute until fragrant.

Step 4

Pour in the vegetable broth, black beans, pumpkin puree, and diced tomatoes (with their juice). Stir well to combine.

Step 5

Season the soup with salt and black pepper, and bring it to a simmer over medium-high heat.

Step 6

Reduce the heat to low, cover, and let the soup gently simmer for 15 minutes to allow the flavors to meld together.

Step 7

Using an immersion blender, partially purée the soup directly in the pot to achieve a thicker texture, leaving some beans whole for added texture. Alternatively, transfer half the soup to a blender, purée until smooth, and return it to the pot.

Step 8

Stir in the lime juice and taste for seasoning, adjusting if necessary.

Step 9

Ladle the soup into bowls and garnish with chopped cilantro and pumpkin seeds, if desired.

Step 10

Serve warm and enjoy!

Nutrition Facts

Serving size	2898 grams (2898.0g)

Amount per serving	% Daily Value*
Calories	1808

Total Fat 51.40g	66%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 6241mg	271%
Total Carbohydrate 276.80g	101%
Dietary Fiber 84.10g	300%
Total Sugars 48.90g
Protein 85.40g	171%

Vitamin D 0IU	0%
Calcium 741mg	57%
Iron 30mg	169%
Potassium 6131mg	130%

*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: 24.2%

Protein: 17.9%

Carbs: 57.9%