This Pumpkin Black Bean Soup brings together two pantry powerhouses for a soup that's as nutritious as it is delicious. Creamy pumpkin meets protein-rich black beans, seasoned with warm Southwestern spices and brightened with a generous squeeze of fresh lime. It's comfort food that actually makes you feel good.
With 10 grams of protein and 10 grams of fiber per serving, this soup is a meal in itself. The partially blended texture gives you the creaminess of pumpkin soup while keeping satisfying whole beans throughout. It's perfect for meal prep, freezes beautifully, and feeds a crowd.
Why This Recipe Works
- Double protein sources – Black beans provide plant-based protein that makes this soup filling and satisfying
- Smoky-spicy flavor profile – Cumin, smoked paprika, and jalapeño create authentic Southwestern taste
- Fire-roasted tomatoes – Add subtle smokiness that complements the spices
- Fresh lime finish – Brightens all the earthy flavors and ties everything together
- Partial blending – Creates creamy texture while keeping whole beans for satisfying bites
Ingredient Notes
Canned Pumpkin: Use pure pumpkin puree, not pumpkin pie filling. One 15-ounce can is perfect. For fresh, roast 2 cups cubed sugar pumpkin until tender and mash.
Black Beans: Drain and rinse canned beans to reduce sodium. For dried beans, soak overnight and cook until tender before adding to the soup.
Fire-Roasted Tomatoes: These add smoky depth. If unavailable, use regular diced tomatoes plus a pinch of liquid smoke or extra smoked paprika.
Step-by-Step Guide
Start by building your flavor base with onion, garlic, and jalapeño. The jalapeño adds gentle heat – remove the seeds for mild soup or keep them for more kick.
Blooming the spices in the hot oil for just 30 seconds releases their essential oils and intensifies their flavor. You'll smell the cumin become fragrant – that's when you know they're ready.
The partial blending technique is key: blend about half the soup, then stir back into the pot. This creates a creamy base while keeping plenty of whole beans for texture.
Serving Suggestions
Load up the toppings! A dollop of sour cream (or vegan crema), fresh cilantro, and crushed tortilla chips are essential. Diced avocado, shredded cheese, and pickled jalapeños are excellent additions.
Serve with warm cornbread, quesadillas, or a simple side salad for a complete meal. This soup also makes an excellent burrito filling.
Variations
- Chicken Version: Add 2 cups shredded rotisserie chicken for extra protein
- Chorizo Addition: Brown 8 oz Mexican chorizo with the onions for meaty richness
- White Bean Swap: Use cannellini beans for a milder, creamier version
- Extra Veggies: Add diced bell pepper, corn, or zucchini
Storage Tips
Refrigerate in an airtight container for up to 5 days. The flavors actually improve overnight as the spices meld. Freezes well for up to 3 months – freeze in portions for easy weeknight dinners.
Pumpkin Black Bean Soup
Hearty Southwestern soup with pumpkin, black beans, and warm spices. Vegan-friendly, high in protein and fiber.
Nutrition per serving
Ingredients
Instructions
- Heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and jalapeño, cook for 1 minute until fragrant.
- Add cumin, smoked paprika, and chili powder. Stir for 30 seconds until spices are fragrant and toasted.
- Add pumpkin puree, black beans, vegetable broth, and fire-roasted tomatoes. Stir to combine and bring to a simmer.
- Simmer for 20 minutes, stirring occasionally. Use an immersion blender to partially blend, leaving some beans whole for texture.
- Season with salt and pepper. Stir in fresh lime juice just before serving.
- Ladle into bowls and top with fresh cilantro, a dollop of sour cream or vegan crema, and serve with tortilla chips.
Recipe Notes
- For spicier soup, keep the jalapeño seeds or add cayenne pepper.
- Drain and rinse canned beans to reduce sodium content.
- Add lime juice at the end to preserve its bright, fresh flavor.
- Freezes well for up to 3 months – add lime juice after reheating.
Frequently Asked Questions
Is pumpkin black bean soup vegan?
Yes! This soup is naturally vegan when made with vegetable broth and topped with vegan crema instead of sour cream. It's packed with plant-based protein from the black beans.
Can I use dried black beans?
Absolutely. Soak 1 cup dried black beans overnight, then cook until tender before using. This yields about 2.5 cups cooked beans, equivalent to the canned amount in this recipe.
How do I make this soup spicier?
Keep the seeds in the jalapeño, add a second jalapeño, or stir in 1/4 teaspoon cayenne pepper. You can also add a diced chipotle pepper in adobo for smoky heat.
What makes fire-roasted tomatoes different?
Fire-roasted tomatoes add a subtle smoky, slightly charred flavor that complements the Southwestern spices. Regular diced tomatoes work fine, but fire-roasted adds depth.
Can I freeze pumpkin black bean soup?
Yes, this soup freezes beautifully for up to 3 months. The beans and pumpkin hold up well. Freeze before adding lime juice and add it fresh when reheating.