Description
This hearty Pumpkin Black Bean Soup combines creamy pumpkin puree, tender black beans, fresh vegetables, and warming spices in a comforting one-pot meal. Coconut milk adds richness, while fresh ginger, lime juice, and cilantro bring bright, balanced flavors perfect for cozy fall dinners.
Ingredients
2 tablespoons olive oil
1 medium onion, diced
1 medium carrot, diced
2–3 celery stalks, diced
2 garlic cloves, minced
1 tablespoon fresh ginger, minced
½ tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon smoked paprika
½ teaspoon dried thyme
½ teaspoon ground turmeric
2 cans (14 oz / 400 g each) black beans, drained and rinsed
1 can (14 oz / 400 g) diced tomatoes, with juices
1 cup (250 g) pumpkin puree
3 cups (750 ml) vegetable stock
1 cup (250 ml) coconut milk
2 tablespoons lime juice
A handful of fresh coriander (cilantro), roughly chopped
Salt and freshly ground black pepper, to taste
Instructions
- Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery. Cook for 5–6 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic and ginger: Stir in the minced garlic and fresh ginger. Cook for another minute, stirring frequently, until fragrant.
- Toast the spices: Add the ground cumin, ground coriander, smoked paprika, dried thyme, and turmeric. Stir continuously for approximately 1 minute to release their aromas and deepen their flavors.
- Add the main ingredients: Pour in the drained and rinsed black beans, diced tomatoes with their juices, pumpkin puree, and vegetable stock. Stir thoroughly until the pumpkin puree is evenly incorporated into the broth.
- Simmer the soup: Bring the mixture to a boil over medium-high heat. Reduce the heat to low, cover the pot, and simmer gently for approximately 20 minutes, stirring occasionally, until the vegetables are tender and the flavors have combined.
- Add the coconut milk: Remove the lid and stir in the coconut milk until fully incorporated. Allow the soup to return to a gentle simmer and heat through for 2–3 minutes.
- Finish with lime and herbs: Stir in the fresh lime juice and roughly chopped coriander. Season with salt and freshly ground black pepper to taste. Adjust the seasoning or add a little extra lime juice if desired.
- Serve: Ladle the warm Pumpkin Black Bean Soup into bowls. Garnish with additional fresh coriander if desired and serve with tortilla chips, tortilla strips, or crusty bread.
Notes
Fresh pumpkin substitution: Replace canned pumpkin puree with an equal amount of cooked and pureed fresh pumpkin. Make sure the pumpkin is tender and smoothly blended before adding it to the soup.
Canned pumpkin tip: Use plain pumpkin puree rather than pumpkin pie filling, which contains added sugar and spices.
Dried black beans: Cook dried black beans separately until tender before adding them to the soup. Use approximately 3–3½ cups of cooked black beans to replace the two cans.
Thicker soup: Mash some of the black beans directly in the pot with a potato masher, or blend a portion of the soup with an immersion blender for a thicker, creamier consistency.
Spicy variation: Add a pinch of chili flakes or cayenne pepper along with the other spices for extra heat.
Lighter coconut flavor: Replace part or all of the coconut milk with additional vegetable stock. The soup will be lighter and less creamy.
Herb substitution: Fresh parsley can replace cilantro for a different herbal finish.
Adjusting consistency: If the soup becomes too thick, stir in a splash of vegetable stock or water. For a thicker soup, simmer uncovered for a few additional minutes.
Serving suggestions: Serve with crunchy tortilla chips, tortilla strips, crusty bread, or a simple green salad. Garnish with extra cilantro and a squeeze of fresh lime juice.
Make ahead: Prepare the soup in advance and refrigerate until ready to serve. The flavors continue to develop as the soup rests.
Refrigeration: Store cooled leftovers in an airtight container in the refrigerator for up to 3–4 days.
Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers. Freeze for up to 3 months, leaving some room for expansion.
Reheating: Thaw frozen soup overnight in the refrigerator. Reheat gently in a saucepan over medium-low heat, stirring occasionally until heated through. Add a splash of vegetable stock or water if necessary.
Meal prep tip: Divide the soup into individual containers for convenient lunches or quick weeknight dinners. Store tortilla chips and fresh garnishes separately.
Nutrition: Nutritional values are estimates per serving based on 6 servings, using regular canned coconut milk and drained black beans. Optional toppings and bread are not included.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop, One Pot
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximately 1½ cups)
- Calories: 290 kcal
- Sugar: 7 g
- Sodium: 580 mg
- Fat: 15 g
- Saturated Fat: 9 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg
