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PUMPKIN BLACK BEAN SOUP

PUMPKIN BLACK BEAN SOUP
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Creamy pumpkin soup with protein-rich black beans, warm spices, and coconut milk. Vegan-friendly.

Ingredients

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  • 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
  • 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
  • 4 cups vegetable stock
  • 1 cup coconut milk
  • 2 tablespoons fresh lime juice
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in large pot over medium heat. Add onions, carrots, and celery and sauté for 6-7 minutes until softened.
  2. Add garlic and ginger and cook for 1 minute, stirring constantly, until fragrant.
  3. Stir in cumin, coriander, thyme, smoked paprika, and turmeric. Cook for 1 minute until spices release their fragrance.
  4. Pour in black beans, pumpkin puree, diced tomatoes with juice, and vegetable broth. Stir to combine.
  5. Bring to boil, then reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.
  6. Remove lid and stir in coconut milk. For smoother texture, use immersion blender to partially puree soup.
  7. Stir in lime juice and cilantro. Season to taste with salt and pepper.
  8. Ladle into bowls and top with avocado, tortilla chips, or toasted pumpkin seeds.

Notes

  • Use pure pumpkin puree, not pumpkin pie filling which contains sugar and spices.
  • Fresh ginger adds more zing than ground. Substitute 1/2 teaspoon ground if needed.
  • Add red chili flakes or diced jalapeños for extra heat.
  • Use immersion blender to puree part of soup for creamier texture without losing chunkiness.

Nutrition

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