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Pumpkin Black Bean Soup

Cozy Pumpkin Black Bean Soup: A Healthy Fall Delight

This Pumpkin Black Bean Soup is a healthy and creamy delight, perfect for warming up during the fall season.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 cups
Course: Soup
Cuisine: American
Calories: 230
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Soup Base
  • 2 tablespoons Olive Oil Essential for sautéing
  • 1 medium Yellow Onion Chopped
  • 3 cloves Garlic Minced
  • 1 medium Red Bell Pepper Diced
  • 1 medium Jalapeño Pepper Optional, finely chopped
  • 1 tablespoon Chili Powder
  • 1 teaspoon Cumin
  • 1 teaspoon Smoked Paprika
  • 1 pinch Cayenne Pepper Optional for heat
  • 4 cups Vegetable Broth Low-sodium recommended
  • 1 can Pumpkin Puree Ensure it's pure, not pie filling
  • 1 can Black Beans Rinsed and drained
  • 1 can Diced Tomatoes Undrained
  • 1 cup Frozen Corn
  • ½ cup Cilantro Chopped
  • 1 tablespoon Lime Juice
  • to taste Salt
  • to taste Pepper
Optional Toppings
  • ½ cup Sour Cream or Greek Yogurt
  • 1 medium Avocado Sliced
  • 1 cup Tortilla Chips For crunch
  • 1 cup Shredded Cheese

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add chopped yellow onion and sauté for 5–7 minutes until translucent and soft.
  2. Incorporate minced garlic, diced red bell pepper, and finely chopped jalapeño (if using). Cook for an additional 2–3 minutes until aromatic.
  3. Stir in chili powder, cumin, smoked paprika, and cayenne pepper (if desired). Cook for 1 minute.
  4. Pour in vegetable broth, pumpkin puree, diced tomatoes, and rinsed black beans. Stir well to combine.
  5. Bring soup to a gentle simmer, cover, and let it simmer for 20–30 minutes, stirring occasionally.
  6. Stir in frozen corn and chopped cilantro. Cook for an additional 5 minutes.
  7. Add lime juice and season with salt and pepper to taste.
  8. Blend a portion of the soup for creaminess, if desired.
  9. Ladle into bowls and garnish with toppings like sour cream, avocado, tortilla chips, or cheese.

Nutrition

Serving: 1cupCalories: 230kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 500mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 18000IUVitamin C: 15mgCalcium: 80mgIron: 3mg

Notes

Roasting pumpkin enhances flavor; adjust seasonings as needed. Store leftovers properly in the fridge or freezer for later use.

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