PUMPKIN BLACK BEAN SOUP

Pumpkin Black Bean Soup saved my meal prep routine last October when I needed something filling that wouldn’t put me to sleep at my desk by 2 PM. The protein from black beans plus all those warming spices keeps me satisfied for hours. My coworker Jen, who’s usually skeptical of “healthy” food, asked for the recipe after trying my leftovers.

I used to think pumpkin belonged only in pie until a friend from Mexico City showed me how versatile it is in savory cooking. The earthiness of pumpkin pairs beautifully with cumin and coriander, while coconut milk adds richness without dairy. This black bean pumpkin soup comes together in about 45 minutes, most of which is hands-off simmering time. I make a big batch on Sundays and portion it out for weekday lunches. The lime juice at the end is crucial. It wakes up all those warm spices and prevents the soup from tasting flat.

Ingredients for This Soup

I use canned pumpkin puree because it’s reliable and saves time. Make sure you grab pure pumpkin, not pumpkin pie filling which has sugar and spices already added. Fresh ginger makes a difference here, but ground works if that’s what you have.

• 2 tablespoons olive oil
• 1 onion, diced
• 1 carrot, peeled and diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (or 1/2 teaspoon ground)
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (14 oz) diced tomatoes with juice
• 1 can (15 oz) pumpkin puree (not pie filling)
• 4 cups vegetable stock
• 1 cup coconut milk (full-fat gives best texture)
• 2 tablespoons fresh lime juice
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste
• Optional toppings: avocado slices, tortilla chips, sour cream, toasted pumpkin seeds

Cooking Instructions

Step 1: Heat olive oil in your pot over medium heat until it shimmers. Add onions, carrots, and celery. Cook for 6-7 minutes, stirring occasionally, until the vegetables soften and the onions turn translucent. You’ll hear the sizzle quiet down as they release moisture.

Step 2: Add garlic and ginger to the pot. Stir constantly for about 1 minute until your kitchen smells fragrant and spicy. Fresh ginger can burn quickly, so keep it moving.

Step 3: Sprinkle in the cumin, coriander, thyme, smoked paprika, and turmeric. Stir for another minute to toast the spices. They should smell warm and intense. This step brings out the essential oils in the spices.

Step 4: Pour in the black beans, pumpkin puree, diced tomatoes with their juice, and vegetable stock. Stir everything until well combined. The mixture will be thick and vibrant orange.

Step 5: Bring to a boil over high heat, then immediately reduce to low. Cover and let simmer gently for 20 minutes. Stir occasionally to prevent sticking. The soup will thin out slightly as it cooks.

Step 6: Remove the lid and stir in the coconut milk. Let it return to a simmer. For a smoother soup, use an immersion blender now to puree some of the beans and vegetables. I blend about a third of it, leaving the rest chunky.

Step 7: Stir in lime juice and cilantro. Taste and add salt and pepper. Start with 1 teaspoon salt and go from there. I usually need another half teaspoon and several grinds of black pepper.

Step 8: Ladle into bowls and add your favorite toppings. The crunch of tortilla chips and creaminess of avocado make this feel like a complete meal.

Serving Suggestions

This soup is substantial enough for dinner, but these sides make it feel like a feast.

Tortilla Chips or Strips: Crunchy tortilla chips add texture and are perfect for scooping. They also provide that satisfying crunch against the creamy soup.

Cornbread: Slightly sweet cornbread balances the savory, spiced soup. The crumbly texture soaks up the broth nicely.

Mexican Rice: Fluffy cilantro-lime rice adds substance and makes this a hearty meal. The rice soaks up the flavorful broth.

Simple Green Salad: Mixed greens with pepitas and lime vinaigrette cuts through the richness and adds freshness.

Quesadillas: Crispy cheese quesadillas complement the Mexican-inspired flavors. Cut into wedges for easy dipping.

More Protein-Packed Plant-Based Soups

This pumpkin black bean soup with warming spices fits perfectly into a lineup of nutritious, plant-based soups that actually keep you satisfied. For similar protein density with different flavor profiles, the Spinach Lentil and Butter Bean Soup delivers complete plant protein with the unexpected freshness of dried mint, while the Butter Bean Stew uses arborio rice to create incredible creaminess without any dairy.

If you’re drawn to the earthy, spiced qualities of this pumpkin soup but want to explore bean-forward recipes, try the Vegan Tuscan White Bean Soup with its caramelized vegetables and white wine depth. For a complete plant-based meal plan, serve this pumpkin black bean soup as a starter before the Mediterranean-style Mediterranean White Bean Soup loaded with colorful vegetables and bright lemon juice.

Storage Notes

This soup keeps in the refrigerator for 4-5 days in an airtight container. The spices intensify slightly as it sits, which I actually prefer.

Reheat on the stovetop over medium-low heat, stirring occasionally. Add a splash of vegetable stock or water if it’s too thick. The black beans absorb liquid over time.

This soup freezes well for up to 3 months. Cool completely before transferring to freezer-safe containers. Leave about an inch of space at the top for expansion. Thaw in the refrigerator overnight before reheating.

Common Questions

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