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–+ servings
Pumpkin Black Bean Soup

Creamy Pumpkin Black Bean Soup: Healthy Comfort in a Bowl

Enjoy the nourishing taste of Pumpkin Black Bean Soup, a quick, healthy, and comforting dish perfect for cozy gatherings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Gluten-Free, Vegetarian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 medium Yellow Onion Can use white onion if preferred.
  • 4 cloves Garlic Minced; can use garlic powder if fresh is unavailable.
  • 1 medium Red Bell Pepper Can use green bell pepper for a sharper taste.
  • 1 medium Jalapeño Pepper Optional; adjust according to preference or omit.
  • 1 tablespoon Chili Powder Can substitute with taco seasoning.
  • 1 teaspoon Cumin Can substitute with ground coriander.
  • 1 teaspoon Smoked Paprika Regular paprika can be used.
  • 1 pinch Cayenne Pepper Optional for added heat.
  • 4 cups Vegetable Broth Chicken broth can be used for non-vegetarian.
  • 1 can Pumpkin Puree Use roasted and pureed pumpkin for more intensity.
  • 1 can Black Beans Rinsed and drained; can substitute with pinto or kidney beans.
  • 1 can Diced Tomatoes Use fresh diced tomatoes for a fresher flavor.
  • 1 cup Frozen Corn Fresh corn can be used in season.
For Garnishing
  • ¼ cup Cilantro Can substitute with parsley or omit.
  • 1 medium Lime Juice for added brightness.
  • to taste Salt and Pepper Essential for seasoning.
Optional Toppings
  • ½ cup Sour Cream or Greek Yogurt For creaminess.
  • 1 medium Avocado For richness.
  • 1 cup Tortilla Chips For crunch.
  • ½ cup Shredded Cheese For a savory layer.

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions for Pumpkin Black Bean Soup
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add one chopped yellow onion and sauté for about 5-7 minutes until it turns translucent and softens.
  2. Stir in 4 cloves of minced garlic, one chopped red bell pepper, and one finely chopped jalapeño (if using). Cook for an additional 2-3 minutes.
  3. Sprinkle in 1 tablespoon of chili powder, 1 teaspoon of cumin, 1 teaspoon of smoked paprika, and a pinch of cayenne pepper if you like a little heat. Stir and cook for about 1 minute.
  4. Pour in 4 cups of vegetable broth, 1 can of pumpkin puree, 1 can of diced tomatoes (including juices), and 1 can of black beans. Stir everything together until well combined.
  5. Reduce the heat to low and let your Pumpkin Black Bean Soup simmer uncovered for 20-30 minutes.
  6. After simmering, add 1 cup of frozen corn and ¼ cup of fresh chopped cilantro to the pot. Stir gently and heat through for about 5 minutes.
  7. Remove the pot from heat and stir in the juice of one lime. Season your Pumpkin Black Bean Soup generously with salt and pepper to taste.
  8. Use an immersion blender to blend the soup to your desired consistency or transfer portions to a blender.
  9. Ladle the soup into bowls and garnish with your favorite toppings like sour cream, diced avocado, or tortilla chips.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 500mgPotassium: 600mgFiber: 10gSugar: 5gVitamin A: 200IUVitamin C: 25mgCalcium: 6mgIron: 15mg

Notes

Taste before serving to adjust seasoning. Store leftovers in an airtight container for up to 5 days or freeze for up to 3 months.

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