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–+ servings
Black Bean Pumpkin Soup

Cozy Black Bean Pumpkin Soup: Creamy Comfort in a Bowl

This Black Bean Pumpkin Soup is a creamy, vegan delight, perfect for fall. It's quick, nutritious, and packed with flavor.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Use vegetable oil for a neutral flavor.
  • 1 cup Yellow Onion Substitute with shallots for a milder taste.
  • 1 cup Carrot Consider sweet potato for extra creaminess.
  • 1 cup Celery Can be omitted if unavailable.
  • 3 cloves Garlic Fresh or powdered garlic both work beautifully.
  • 1 tablespoon Fresh Ginger Ground ginger may be used in half the amount.
For Flavoring
  • 1 teaspoon Ground Cumin Adjust for desired spice intensity.
  • 1 teaspoon Ground Coriander Optional if you don’t have it on hand.
  • 1 teaspoon Smoked Paprika Regular paprika can be used but will lack the smoky flavor.
  • 1 teaspoon Dried Thyme Feel free to substitute with fresh thyme.
  • 1 teaspoon Ground Turmeric Can be omitted if not to your liking.
For the Soup
  • 2 cans Black Beans Canned is convenient, but feel free to use any beans you prefer.
  • 1 can Diced Tomatoes Essential for acidity and moisture.
  • 1 can Pumpkin Puree Butternut squash puree makes a great substitute.
  • 4 cups Vegetable Broth Switch to chicken broth if not following a vegan diet.
  • 1 can Coconut Milk Substitute with heavy cream for a non-vegan alternative.
For Garnishing
  • 1 tablespoon Fresh Lime Juice Can be swapped with lemon juice.
  • 1/4 cup Fresh Cilantro Omit or replace with parsley if not liked.
  • to taste Salt Essential for enhancing overall flavors.
  • to taste Black Pepper Essential for enhancing overall flavors.

Equipment

  • large pot

Method
 

Cooking Steps
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  2. Add diced yellow onion, carrot, and chopped celery. Sauté for 5-6 minutes.
  3. Stir in the minced garlic and grated ginger. Cook for another minute.
  4. Add 1 teaspoon each of ground cumin, coriander, smoked paprika, thyme, and turmeric. Stir well.
  5. Incorporate 2 cans of black beans, 1 can of diced tomatoes, and 1 can of pumpkin puree. Mix well.
  6. Pour in 4 cups of vegetable broth and bring to a gentle boil, then reduce heat and simmer uncovered for 20 minutes.
  7. Stir in 1 can of coconut milk and heat through for another 5 minutes.
  8. Remove from heat, add lime juice, salt, and black pepper to taste.
  9. Ladle soup into bowls and garnish with cilantro and lime wedges.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 8gSaturated Fat: 6gPolyunsaturated Fat: 2gSodium: 600mgPotassium: 800mgFiber: 7gSugar: 4gVitamin A: 5000IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

This soup can be stored in an airtight container for up to 5 days in the fridge or frozen for up to 3 months.

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