The Heartiest Pumpkin Black Bean Soup Recipe For Fall

Chilly autumn nights call for a soul-warming pumpkin black bean soup that transforms simple ingredients into pure comfort.

Rich, velvety textures blend seamlessly with hearty spices and robust flavors.

Earthy black beans mingle with creamy pumpkin, creating a robust profile that delights the senses.

Each spoonful carries a subtle warmth that embraces you like a cozy blanket.

The recipe offers a perfect balance of nutrition and indulgence, packed with protein and vibrant seasonal goodness.

Aromatic herbs and carefully selected spices elevate this soup from ordinary to extraordinary.

You’ll want to savor every spoonful of this nourishing, satisfying meal.

Creative Twists for Pumpkin Soup

• Protein Power Boost: Replace black beans with lentils or chickpeas for a different protein source and added nutritional variety.
• Spicy Southwest Version: Increase smoked paprika, add diced jalapeños, and top with crispy tortilla strips for a zesty Mexican-inspired variation.
• Vegan Keto Alternative: Swap pumpkin for roasted cauliflower, use full-fat coconut cream, and add extra virgin olive oil to increase healthy fat content while keeping the soup low-carb.
• Gluten-Free Hearty Option: Ensure all ingredients are certified gluten-free, and garnish with pumpkin seeds for extra crunch and nutritional boost.

FAQs

• Is this soup healthy?

Yes! It’s packed with nutrients from black beans, pumpkin, and vegetables. The recipe is high in protein, fiber, and vitamins, making it a nutritious meal option that supports overall health.

• Can I make this soup vegetarian or vegan?

Absolutely! This pumpkin black bean soup is already vegetarian and vegan-friendly. All ingredients are plant-based, and it uses vegetable stock instead of meat-based broths.

• How spicy is this soup?

The soup has a mild, warm spice level from cumin, coriander, and smoked paprika. If you prefer more heat, you can add red pepper flakes or a dash of hot sauce to increase the spiciness.

• Do I need any special cooking skills to make this soup?

Not at all! This recipe is beginner-friendly. It requires basic chopping skills and simple sautéing techniques. Even novice cooks can easily follow the step-by-step instructions and create a delicious soup.

Why Pumpkin Black Bean Soup Works

• This recipe transforms simple ingredients into a gourmet experience with layered spices like cumin, coriander, smoked paprika, and turmeric that create an incredible depth of taste.
• Minimal chopping and straightforward cooking steps make this soup accessible for cooks of all skill levels, from beginners to seasoned kitchen pros.
• Packed with protein-rich black beans, vitamin-loaded pumpkin, and an array of vegetables, this soup delivers a wholesome meal that supports overall wellness and provides sustained energy.
• Perfect for diverse dietary needs, this vegetarian soup can easily be adapted for vegan diets and appeals to multiple palates with its rich, comforting flavors.

Pumpkin Black Bean Soup Ingredients

• Onion, Carrot, Celery: Provide a flavor foundation and aromatic base for the soup.
• Garlic, Ginger: Add depth and warmth to the overall taste profile.

• Black Beans: Offer protein and hearty texture to the soup.
• Pumpkin Puree: Creates a smooth, creamy consistency and adds nutritional value.

Spices and Herbs:

• Ground Cumin, Coriander, Smoked Paprika, Thyme, Turmeric: Enhance the soup's complexity and provide rich, warm flavor notes.

• Fresh Coriander: Brings a bright, fresh finish to the soup.

• Vegetable Stock: Provides the primary cooking liquid and base flavor.
• Coconut Milk: Adds creaminess and subtle sweetness.
• Lime Juice: Introduces a tangy, bright element to balance the soup.

• Canned Tomatoes: Contribute acidity and depth to the soup.
• Olive Oil: Used for sautéing vegetables and initiating the cooking process.
• Salt, Pepper: Allow for final seasoning and flavor adjustment.

Cooking Pumpkin Black Bean Soup

Step 1: Create Flavor Base

Heat olive oil in a large pot over medium heat.

• Diced onion
• Chopped carrot
• Sliced celery

Cook for 5-6 minutes until vegetables soften and onions become translucent.

Step 2: Enhance Aromatic Profile

Introduce minced garlic and fresh ginger to the pot.

Stir continuously for one minute until fragrant and releasing their intense flavors.

Step 3: Activate Spice Complexity

• Ground cumin
• Ground coriander
• Smoked paprika
• Dried thyme
• Turmeric

Stir spices for one minute to release their deep, rich essences.

Step 4: Combine Core Ingredients

• Black beans
• Pumpkin puree
• Canned tomatoes with juice
• Vegetable stock

Mix thoroughly to integrate all components.

Step 5: Develop Soup Texture

Increase heat to bring mixture to a boil.

Reduce heat to low, cover pot, and simmer for 20 minutes.

Stir occasionally to prevent sticking.

Step 6: Finish with Creamy Elements

Remove lid and stir in coconut milk.

Return to gentle simmer.

• Fresh lime juice
• Chopped fresh coriander

Step 7: Perfect the Seasoning

Taste soup and adjust salt and pepper.

Add extra lime juice for brightness if desired.

Serve hot and enjoy your comforting meal.

Tips for Black Bean Pumpkin Soup

• Experiment with additional vegetables like bell peppers or zucchini to add more nutrition and texture to the soup.
• Toast whole spices before grinding to enhance their aromatic qualities and deepen the soup's flavor profile.
• Replace black beans with white beans or chickpeas for a different protein source that keeps the soup hearty and nutritious.
• Make a large batch and freeze portions in airtight containers for up to 3 months, ensuring a quick and delicious meal is always ready.
• Use an immersion blender to partially puree the soup for a creamier consistency while maintaining some chunky vegetable pieces.

Storing Pumpkin Soup the Right Way

• Store soup in an airtight container in the refrigerator for up to 4 days. Cool completely before transferring to prevent bacterial growth and maintain soup quality.
• Pour cooled soup into freezer-safe containers or freezer bags, leaving some space for expansion. Freeze for up to 3 months, ensuring you label with the date and contents.
• Transfer desired portion to a microwave-safe bowl, cover loosely, and heat in 1-minute intervals, stirring between each interval until soup reaches 165°F. Add a splash of vegetable broth if the soup seems too thick.
• Pour soup into a pot, warm over medium-low heat, stirring occasionally. Add a little vegetable broth or water to restore original consistency. Heat until steaming and reaching 165°F, which ensures food safety and maintains flavor integrity.

Good Sides for Pumpkin Bean Soup

• Elevate Flavor Companions for Pumpkin Black Bean Soup
• Pair with Crisp Amber Ale: Malty, slightly hoppy beer complements the soup's rich, earthy spices and cuts through the creamy coconut milk.
• Serve Alongside Cornbread Wedges: Warm, slightly sweet cornbread provides a perfect textural contrast and soaks up the soup's complex flavors beautifully.
• Top with Toasted Pepita Crunch: Sprinkle roasted pumpkin seeds for added nutty crunch, enhancing the soup's depth and providing a delightful textural element.
• Match with Zesty Cabbage Slaw: Prepare a tangy, fresh coleslaw with lime and cilantro to brighten the soup's warm, spiced profile and add crisp freshness.

Pumpkin Black Bean Soup Recipe

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4.6 from 24 reviews

• Total Time: 32 minutes
• Yield: 4 1x

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Description

Warm Mexican-inspired pumpkin black bean soup brings comfort and zest to chilly evenings. Hearty ingredients blend seamlessly, creating a soul-satisfying meal perfect for gathering loved ones around the table.

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Ingredients

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Main Ingredients:

• 2 (14 oz / 400 g) cans of black beans, drained and rinsed
• 1 cup (250 g) of pumpkin puree
• 3 cups (750 ml) of vegetable stock
• 1 cup (250 ml) of coconut milk
• 1 (14 oz / 400 g) can of diced tomatoes

Vegetables and Aromatics:

• 1 diced medium onion
• 1 diced medium carrot
• 23 diced celery stalks
• 2 minced garlic cloves
• 1 tablespoon of minced fresh ginger
• A handful of roughly chopped fresh coriander

Spices and Seasonings:

• 2 tablespoons of olive oil
• 1/2 tablespoon of ground cumin
• 1 teaspoon of ground coriander
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of dried thyme
• 1/2 teaspoon of ground turmeric
• 2 tablespoons of lime juice
• Salt and freshly ground black pepper to taste

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Instructions

1. Prepare the aromatic base by heating olive oil in a large pot over medium heat. Introduce diced onion, carrot, and celery, sautéing for 5-6 minutes until vegetables soften and onions turn translucent.
2. Incorporate minced garlic and ginger, stirring for one minute to release their intense fragrance and create a robust flavor foundation.
3. Enhance the soup’s depth by sprinkling ground cumin, coriander, smoked paprika, thyme, and turmeric. Toast the spices for one minute to amplify their essential oils and complex notes.
4. Combine black beans, pumpkin puree, canned tomatoes with their juice, and vegetable stock into the pot. Thoroughly mix the ingredients to ensure even distribution.
5. Elevate heat to trigger a boiling point, then immediately reduce to low. Cover and simmer for 20 minutes, allowing flavors to harmonize and develop complexity.
6. After simmering, unveil the pot and gently fold in coconut milk. Return to a gentle simmer, then introduce lime juice and fresh coriander for brightness and herbal undertones.
7. Conduct a final flavor assessment, adjusting salt and pepper to personal preference. Consider an extra splash of lime juice to heighten the soup’s vibrant character.

Notes

• Swap black beans with white beans or chickpeas for a different protein texture and taste variation.
• Toast spices briefly before adding to enhance their deep, complex flavor profile without burning.
• Use pumpkin pie spice instead of individual spices for quick and consistent seasoning if pressed for time.
• Create a vegan version by ensuring vegetable stock and checking coconut milk ingredients for animal-derived products.

• Prep Time: 12 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner, Appetizer
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 250
• Sugar: 5 g
• Sodium: 400 mg
• Fat: 12 g
• Saturated Fat: 6 g
• Unsaturated Fat: 4 g
• Trans Fat: 0 g
• Carbohydrates: 34 g
• Fiber: 10 g
• Protein: 8 g
• Cholesterol: 0 mg