A hearty, nutrient-dense soup combining the creamy richness of pumpkin with the protein-packed goodness of black beans. Infused with warm spices, this comforting bowl is perfect for chilly evenings and can be served as a main or a side dish.
Yields 4 Servings Servings Quarter (1 Serving) Half (2 Servings) Default (4 Servings) Double (8 Servings) Triple (12 Servings) Prep Time 20 minsCook Time 30 minsTotal Time 50 mins 2 tbsp olive oil
1 medium onion, diced
3 cloves garlic , minced
1 red bell pepper, diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional, for spice)
1 can pumpkin puree (or 2 cups fresh, roasted and pureed pumpkin)
1 can black beans, drained and rinsed
4 cups vegetable broth
1 cup coconut milk (or any plant-based milk)
1 tbsp lime juice
Salt and pepper, to taste
Fresh cilantro or green onions, for garnish
Tortilla chips or crusty bread, for serving
Prepare the Aromatics
1
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes until soft and translucent.
Add the minced garlic and sauté for an additional minute until fragrant.
Build the Flavor
2
Add the diced red bell pepper and cook for 3-4 minutes until slightly softened.
Stir in the cumin, coriander, smoked paprika, and cayenne pepper. Sauté for 1-2 minutes to toast the spices.
Combine the Main Ingredients
3
Add the pumpkin puree and black beans, stirring to coat them with the spices.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat and simmer for 15-20 minutes to allow the flavors to meld.
Blend for Creaminess
4
Using an immersion blender, blend the soup to your desired consistency. For a chunkier texture, blend only partially.
Alternatively, transfer the soup in batches to a blender and carefully blend until smooth.
Finish and Season
5
Stir in the coconut milk and lime juice.
Season with salt and pepper to taste.
Simmer for an additional 5 minutes to heat through.
Serve and Garnish
6
Ladle the soup into bowls.
Garnish with fresh cilantro or green onions.
Serve with tortilla chips or crusty bread for dipping.
Tips and Variations
7
Make it Spicier: Add a diced jalapeño along with the onion or a dash of hot sauce before serving.
Boost the Protein: Add a cup of cooked quinoa or extra black beans for a heartier soup.
Make it Creamier: Add a dollop of Greek yogurt or sour cream before serving.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Meal Prep Friendly: This soup reheats beautifully, making it perfect for make-ahead lunches or dinners.
Ingredients 2 tbsp olive oil
1 medium onion, diced
3 cloves garlic , minced
1 red bell pepper, diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional, for spice)
1 can pumpkin puree (or 2 cups fresh, roasted and pureed pumpkin)
1 can black beans, drained and rinsed
4 cups vegetable broth
1 cup coconut milk (or any plant-based milk)
1 tbsp lime juice
Salt and pepper, to taste
Fresh cilantro or green onions, for garnish
Tortilla chips or crusty bread, for serving
Directions Prepare the Aromatics
1
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes until soft and translucent.
Add the minced garlic and sauté for an additional minute until fragrant.
Build the Flavor
2
Add the diced red bell pepper and cook for 3-4 minutes until slightly softened.
Stir in the cumin, coriander, smoked paprika, and cayenne pepper. Sauté for 1-2 minutes to toast the spices.
Combine the Main Ingredients
3
Add the pumpkin puree and black beans, stirring to coat them with the spices.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat and simmer for 15-20 minutes to allow the flavors to meld.
Blend for Creaminess
4
Using an immersion blender, blend the soup to your desired consistency. For a chunkier texture, blend only partially.
Alternatively, transfer the soup in batches to a blender and carefully blend until smooth.
Finish and Season
5
Stir in the coconut milk and lime juice.
Season with salt and pepper to taste.
Simmer for an additional 5 minutes to heat through.
Serve and Garnish
6
Ladle the soup into bowls.
Garnish with fresh cilantro or green onions.
Serve with tortilla chips or crusty bread for dipping.
Tips and Variations
7
Make it Spicier: Add a diced jalapeño along with the onion or a dash of hot sauce before serving.
Boost the Protein: Add a cup of cooked quinoa or extra black beans for a heartier soup.
Make it Creamier: Add a dollop of Greek yogurt or sour cream before serving.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Meal Prep Friendly: This soup reheats beautifully, making it perfect for make-ahead lunches or dinners.
Pumpkin and Black Bean Soup
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