Creamy Black Bean & Pumpkin Soup
Creamy Black Bean & Pumpkin Soup
A healthy, hearty, protein packed soup that’s rich in fiber and flavor. The natural sweetness of pumpkin, creates a comforting and satisfying meal that’s both nutritious and full of flavor. Perfect for a fall night, meal prep, or a quick & easy weeknight dinner! Also add Chicken to the soup for added protein.
Ingredients:
- 1 tbsp olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional for heat)
- 2 cans (15 oz) black beans, drained and rinsed
- 1 can (15 oz) pumpkin puree
- 4 cups vegetable broth (or chicken broth)
- 1 tsp salt (adjust to taste)
- 1/2 tsp black pepper
- 2 tbsp lime juice
- Crumbled goat cheese for topping
- Fresh cilantro for garnish (optional)
Instructions:
- Sauté aromatics: Heat olive oil in a large pan over medium heat. Add the diced onion and cook until soft and translucent, about 5 minutes. Add the minced garlic, cumin, smoked paprika, and cayenne, and sauté for an additional minute until fragrant.
- Blend the soup: Transfer the sautéed onion and garlic mixture into a blender. Add the black beans, pumpkin puree, and vegetable broth. Blend until smooth, starting on low speed and gradually increasing. Depending on your blender size, you may need to do this in batches.
- Heat the soup: Pour the blended mixture back into the pot and bring it to a simmer over medium heat. Add salt, black pepper, and lime juice. Stir well and let it cook for 10 minutes, allowing the flavors to meld.
- Adjust seasoning: Taste the soup and adjust seasoning if needed (add more salt, pepper, or lime juice to your liking).
- Serve: Ladle the soup into bowls, and top each serving with crumbled goat cheese and fresh cilantro if desired.
Tips:
- If you like a chunkier texture, reserve some black beans before blending and add them back into the soup at the end.
- This soup can be made ahead and stored in the fridge for up to 4 days or frozen for up to 3 months.
Nutritional Highlights:
- Rich in fiber and protein from the black beans.
- Pumpkin provides a high dose of vitamin A.
- The goat cheese topping adds healthy fats and a creamy, tangy finish.
This smooth and flavorful version is great for quick dinners or meal prepping!
- Serves: 4-6 People
- Prep Time: 10 minutes
- Cooking: 30 minutes
- Difficulties: easy
Ingredients
For Cooking
- 2 tablespoons olive oil https://amzn.to/48baKmL
- 1 medium onion, diced https://amzn.to/3YsKMHh
- 3 cloves garlic, minced https://amzn.to/3YolU4l
- 1 teaspoon ground cumin https://amzn.to/3A3eRop
- 1 teaspoon smoked paprika https://amzn.to/3Yb7aoj
- 1/2 teaspoon chili powder (optional for extra heat) https://amzn.to/3BIJcsV
- 1 (15 oz) can pure pumpkin puree (not pumpkin pie filling) https://amzn.to/3BEDkAP
- 1 (15 oz) can black beans, drained and rinsed https://amzn.to/3YpSLpG
- 4 cups vegetable broth (or chicken broth for a non-vegetarian option) https://amzn.to/3YpOz9i
- 1/2 cup lite coconut milk (for creaminess) https://amzn.to/4dMif52
- 1/2 teaspoon salt, more to taste
- 1/4 teaspoon black pepper
- Juice of 1 lime
- Fresh cilantro, for garnish
- Greek Yogurt ( optional topping) https://amzn.to/400WZ8k
- Pumpkin seeds (pepitas), for garnish https://amzn.to/3zQ8jJT
For Dressing
Nutritional Information
Procedure
Instructions:
Sauté the Onion and Garlic:
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 4-5 minutes until softened.
Stir in the minced garlic and cook for another 3-4 minutes until fragrant.
Add the Spices:
Add cumin, smoked paprika, and chili powder (if using) to the pot. Stir to combine and cook for 1-2 minutes, allowing the spices to bloom.
Add Pumpkin and Black Beans:
Stir in the pumpkin puree and black beans. Mix well to incorporate the flavors.
Simmer with Broth:
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, cover, reduce the heat to low and simmer for 15-20 minutes to let the flavors meld. Longer is better to let the soup marry it’s flavors together.
Blend for Creaminess:
Using an immersion blender ( link here to Amazon), carefully blend the soup until smooth and creamy. If you prefer a chunkier texture, blend only part of the soup or use a regular blender to pulse in batches (be cautious with hot liquid!).
Add Coconut Milk and Lime:
Stir in the coconut milk (or heavy cream) and lime juice. Season with salt and pepper to taste. Simmer for another 5 minutes.
Serve:
Ladle the soup into bowls and garnish with fresh cilantro, a sprinkle of pumpkin seeds, and a drizzle of coconut milk or cream for a beautiful finish. Enjoy !
Tips:
You can use canned pumpkin or homemade pumpkin puree for this recipe. Just ensure it’s unsweetened and smooth.
For added protein, stir in some shredded chicken or serve with a side of crusty whole-grain bread.
For a smokey flavor use smoked paprika and toast the pepitas over low heat for 3 minutes.
A dash of Cinnamon atop the soup works nicely too.
Perfect for Meal Prep:
This soup stores well in individual containers ( link here to Amazon) the refrigerator for up to 4 days or in the freezer for up to 3 months. Reheat over medium heat, adding a little extra broth if needed to thin it out.
