Pumpkin Black Bean Soup Recipe

Introduction

This Pumpkin Black Bean Soup is a hearty, comforting dish perfect for chilly days. It combines creamy pumpkin puree with protein-rich black beans and a blend of warm spices for a flavorful, nourishing meal.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2-3 celery stalks, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• ½ tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• ½ teaspoon ground turmeric
• 2 cans (14 oz / 400 g) black beans, drained and rinsed
• 1 can (14 oz / 400 g) diced tomatoes
• 1 cup (250 g) pumpkin puree
• 3 cups (750 ml) vegetable stock
• 1 cup (250 ml) coconut milk
• 2 tablespoons lime juice
• A handful of fresh coriander, roughly chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Step 1: Heat olive oil in a soup pot over medium heat. Add diced onion, carrot, and celery. Sauté for 5-6 minutes until softened and onions turn translucent.
2. Step 2: Add minced garlic and ginger. Cook for about one minute, stirring constantly until fragrant.
3. Step 3: Stir in ground cumin, coriander, smoked paprika, dried thyme, and turmeric. Cook for one more minute to release the spices’ flavors.
4. Step 4: Add black beans, pumpkin puree, diced tomatoes with their juices, and vegetable stock. Stir to combine. Bring to a gentle boil, then reduce heat to low. Cover and simmer for 20 minutes.
5. Step 5: Remove the lid and stir in coconut milk. Warm the soup until it simmers gently again. Add lime juice and chopped fresh coriander. Season with salt and pepper to taste.
6. Step 6: Serve the soup hot, garnished with extra coriander or crunchy tortilla chips if desired. Enjoy!

Tips & Variations

• For a smoother texture, blend part or all of the soup before adding coconut milk.
• Swap pumpkin puree for butternut squash puree if preferred.
• Add a pinch of chili flakes or a diced jalapeño for extra heat.
• Serve with a dollop of yogurt or sour cream for added creaminess.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of vegetable stock or water if it has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned pumpkin or fresh pumpkin for this soup?

Canned pumpkin puree works best for convenience and consistency, but you can use cooked, blended fresh pumpkin if you prefer. Just roast or steam the pumpkin until tender and puree it smoothly before adding.

Is this soup suitable for freezing?

Yes, this soup freezes well. Cool completely and store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.

Pumpkin Black Bean Soup Recipe

Print Recipe

★★★★★

5 from 118 reviews

A comforting and flavorful Pumpkin Black Bean Soup featuring a blend of warming spices, creamy pumpkin puree, and hearty black beans, perfect for a cozy meal that’s both nourishing and delicious.

• Author: Luna
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

Vegetables and Aromatics

• 2 tablespoons olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2–3 celery stalks, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced

Spices

• ½ tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• ½ teaspoon ground turmeric

Main Ingredients

• 2 cans (14 oz / 400 g each) black beans, drained and rinsed
• 1 can (14 oz / 400 g) diced tomatoes
• 1 cup (250 g) pumpkin puree
• 3 cups (750 ml) vegetable stock
• 1 cup (250 ml) coconut milk
• 2 tablespoons lime juice
• A handful of fresh coriander (cilantro), roughly chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Sauté the veggies: Heat olive oil in a soup pot over medium heat. Add diced onion, carrot, and celery, sauté for 5-6 minutes until softened and onions turn translucent, creating a flavorful base.
2. Add the garlic and ginger: Stir in minced garlic and ginger, cooking for about one minute while stirring constantly until fragrant, to enhance the soup’s aroma.
3. Bloom the spices: Add ground cumin, coriander, smoked paprika, dried thyme, and turmeric. Stir and cook for another minute to release the spices’ flavors into the oil.
4. Add the main ingredients: Pour in black beans, pumpkin puree, diced tomatoes with their juices, and vegetable stock. Stir well, bring to a gentle boil, then reduce heat to low. Cover and simmer for 20 minutes to meld flavors and thicken the soup.
5. Finish with coconut milk and lime: Remove the lid, stir in coconut milk, and let the soup return to a gentle simmer. Add lime juice and chopped cilantro, then season with salt and pepper to taste.
6. Serve it up: Ladle the soup into bowls, garnish with extra cilantro if desired, and optionally serve with crunchy tortilla chips for added texture and flavor.

Notes

• For a spicier version, add a pinch of cayenne pepper or chopped chili when blooming the spices.
• You can substitute canned pumpkin puree with homemade if available.
• If you prefer a smoother soup, use an immersion blender to blend it partially or entirely before adding coconut milk.
• Leftovers store well in the refrigerator for up to 4 days and reheat gently on the stove.
• This soup is naturally gluten-free and can be made vegan by using vegetable stock and coconut milk.

Keywords: pumpkin soup, black bean soup, vegetarian soup, healthy soup, autumn recipe, coconut milk soup, easy soup recipe