Introduction:
Delicious Black Bean Pumpkin Soup is a hearty and flavorful blend of black beans and pumpkin, seasoned with warm spices and fresh herbs. This comforting soup is perfect for fall and winter, offering a satisfying and nutritious meal that’s both savory and slightly sweet.
Why You’ll Love This Recipe:
- Hearty and comforting: A rich and satisfying soup that’s perfect for cooler weather.
- Nutritious: Packed with protein from black beans and vitamins from pumpkin.
- Easy to make: Simple ingredients and straightforward instructions make this soup a breeze to prepare.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped (any color)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
- 4 cups vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- 1 tablespoon lime juice (optional, for added brightness)
- Fresh cilantro (optional, for garnish)
- Sour cream or Greek yogurt (optional, for serving)
Instructions:
- Sauté the Vegetables:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until the vegetables are softened and the onion is translucent, about 5 minutes.
- Add Spices:
- Stir in the ground cumin, smoked paprika, ground cinnamon, dried thyme, salt, and pepper. Cook for another minute to toast the spices and release their flavors.
- Combine Ingredients:
- Add the black beans, pumpkin puree, and broth to the pot. Stir well to combine.
- Simmer:
- Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes, allowing the flavors to meld and the soup to thicken slightly.
- Blend (Optional):
- For a smoother texture, use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer batches of the soup to a blender and blend until smooth, then return to the pot.
- Add Lime Juice:
- Stir in the lime juice, if using, for a touch of brightness. Adjust the seasoning with additional salt and pepper if needed.
- Serve:
- Ladle the soup into bowls and garnish with fresh cilantro, if desired. Serve with a dollop of sour cream or Greek yogurt on top for extra creaminess.
Tips for Success:
- Texture: If you prefer a chunkier soup, you can skip blending or only partially blend the soup.
- Spices: Adjust the spices to your taste. Add more cumin or paprika if you like a spicier flavor.
Recipe Variations:
- Add Veggies: Incorporate additional vegetables such as carrots, celery, or sweet potatoes for extra nutrition.
- Meat Option: Add cooked chicken or turkey for a non-vegetarian version.
Serving Suggestions:
- Serve with crusty bread, cornbread, or a side salad for a complete meal.
- Pair with a simple green salad for added freshness.
Freezing and Storage:
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Freezing: This soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Special Equipment:
- Immersion blender (for blending the soup) or a regular blender.
- Large pot for cooking the soup.
FAQ:
- Can I use fresh pumpkin instead of canned puree?
Yes, you can use cooked and pureed fresh pumpkin. Just make sure to cook it until tender and blend it until smooth. - Can I make this soup in advance?
Yes, the soup can be made ahead of time and stored in the refrigerator or freezer. The flavors often improve after a day or two.
Preparation Time:
- 10 minutes for chopping and sautéing.
Cook Time:
- 30 minutes for simmering and blending.
Total Time:
- 40 minutes (including preparation and cooking).
Nutrition Information (per serving, assuming 6 servings):
- Calories: 180
- Protein: 8g
- Carbohydrates: 30g
- Fat: 4g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Fiber: 7g
- Sugar: 8g
Delicious Black Bean Pumpkin Soup
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped (any color)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
- 4 cups vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- 1 tablespoon lime juice (optional, for added brightness)
- Fresh cilantro (optional, for garnish)
- Sour cream or Greek yogurt (optional, for serving)
Instructions
- Sauté the Vegetables:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until the vegetables are softened and the onion is translucent, about 5 minutes.
- Add Spices:
- Stir in the ground cumin, smoked paprika, ground cinnamon, dried thyme, salt, and pepper. Cook for another minute to toast the spices and release their flavors.
- Combine Ingredients:
- Add the black beans, pumpkin puree, and broth to the pot. Stir well to combine.
- Simmer:
- Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes, allowing the flavors to meld and the soup to thicken slightly.
- Blend (Optional):
- For a smoother texture, use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer batches of the soup to a blender and blend until smooth, then return to the pot.
- Add Lime Juice:
- Stir in the lime juice, if using, for a touch of brightness. Adjust the seasoning with additional salt and pepper if needed.
- Serve:
- Ladle the soup into bowls and garnish with fresh cilantro, if desired. Serve with a dollop of sour cream or Greek yogurt on top for extra creaminess.
Nutrition
- Serving Size: 6 servings
- Calories: 180 kcal
- Fat: 4g
- Carbohydrates: 30g
- Protein: 8g
Closing Notes:
This Delicious Black Bean Pumpkin Soup is a comforting and nutritious option for fall and winter. Enjoy the rich flavors and creamy texture of this hearty soup with friends and family!