Black Bean Pumpkin Soup (3 Ingredients)

Learn how to make 3 ingredient black bean pumpkin soup! It is very straightforward to make, high in protein & reliable for a quick, nutritious weeknight supper. It is also vegan, oil-free, & gluten-free.

If there is a recipe that has my approach to cooking and eating, it is this extremely humble, frugal, made-in-a-blender, black bean and pumpkin soup. I came up with it when I moved into my first apartment (in graduate) school.

I did not have a car, so I stockpiled my cupboards, refrigerator and freezer with hearty staples. That way, It was straightforward to pick up a few fresh goods on my walks home.

This soup evolved in those early days of solo living. It is made with two of my all-time go-to ingredients–pumpkin and black beans–and tastes far greater than the sum of its parts. It is a gratifying soup, with a noteworthy taste despite being made with a few dollars worth of ingredients.

Once made, you can fancy it up with all kinds of toppings. But it’s perfectly wonderful all on its ow, too.

Straightforward Black Bean Pumpkin Soup

Recipe Benefits

This heart & soul-warming soup is:

• Vegan (egg-free, dairy-free)
• High protein (11.6 g per serving)
• High fiber (12 grams per serving)
• Grain-free
• Gluten-free
• Oil-free (e.g., no butter, no olive oil)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• canned organic diced tomatoes with green chiles
• canned unsweetened pumpkin puree
• canned low-sodium black beans
• Optional: salt & pepper to taste
• Optional flavor boosters: 1 teaspoon ground cumin, mild ground chili powder, garlic powder, ground coriander, smoked paprika, or garlic powder

Suggested Toppings (Optional)

• diced avocado, chopped green onions, nondairy sour cream or nondairy plain yogurt, cilantro leaves, toasted green pumpkin seeds (pepitas), tortilla chips

Pumpkin makes the soup extra thick and voluptuous (as well as extra-nutritious); the tomatoes with green chiles add brightness and a subtle kick of spice in one fell swoop.

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

• In ahigh-speed blenderorfood processor, puree /blend the tomatoes, pumpkin, water, HALF (1 can) of the black beans, and optional flavor boosters (spices) until smooth.
• Add the remaining half of the black beans to the blender. Using ON/OFF pulses, pulse several times until the beans are broken down slightly, but not completely smooth. Transfer to a medium saucepan.
• Heat the soup over medium high heat until it just comes to a very low boil. Reduce heat to low and simmer, uncovered, for 5 to 10 minutes longer. Season to taste with salt & pepper.
• Serve in bowls, as is, or garnish with any of the suggested toppings.

Storage & Rewarming

The soup keeps well and freezes beautifully. Store the cooled soup in an airtight container in the refrigerator for three days or the freezer for up to 6 months.

Rewarm leftover soup in a pot or saucepan over medium heat (stir while warming). Alternatively, warm in a microwave-safe cup, bowl or container in the microwave using the reheat function.

FAQ

• What can I use in place of the diced tomatoes with chiles?Use any other diced tomatoes, including plain diced tomatoes, fire-roasted tomatoes, or tomatoes with Mexican seasonings.
• Can I replace the water with broth?Yes. For added flavor, replace all or part of the added water with vegetable broth or the broth of your choice.
• What can I use in place of the balsamic vinegar? Use an equal amount of another vinegar (e.g., sherry vinegar, apple cider vinegar, white wine vinegar or red wine vinegar), or use 2 tablespoons (30 mL) of dry sherry.

This pumpkin black bean soup will warm you through and through–happy cooking!

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