Pumpkin and Black Bean Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
22%
Pumpkin and Black Bean Soup
45 min.
4
279kcal

Suggestions


Craving a comforting, flavorful, and nutritious meal that fits perfectly into your busy lifestyle? Look no further than this incredibly easy and delicious Pumpkin and Black Bean Soup! This recipe is a true winner for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option without sacrificing taste. It's also incredibly popular, and for good reason!

Imagine a creamy, velvety texture, thanks to the pumpkin puree, perfectly balanced by the earthy flavors of black beans and the smoky kick of chipotle chili powder. A touch of toasted cumin adds warmth and depth, while a splash of dry Sherry elevates the entire flavor profile. The optional cilantro and toasted pumpkin seeds offer a delightful finishing touch, adding freshness and a satisfying crunch.

Ready in just 45 minutes, this soup is ideal for a quick lunch, satisfying dinner, or even a hearty main course. Each serving clocks in at just 279 calories, making it a guilt-free indulgence. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is straightforward and foolproof. Gather your frying pan and get ready to experience the magic of pumpkin and black beans in a whole new way!

This soup is endlessly customizable. Feel free to adjust the amount of chili powder to your preferred spice level. You can also experiment with different toppings, such as a dollop of vegan sour cream or a drizzle of olive oil. Don't be afraid to make it your own!

Ingredients

  • 19 ounce black beans rinsed drained canned ( and )
  • 14 ounce canned tomatoes chopped canned ()
  • cups chicken stock see 
  • tablespoon chipotle chili powder 
  • handful cilantro leaves chopped (, optional)
  • tablespoon cumin toasted ( and ground)
  • cloves garlic chopped ()
  • tablespoon oil 
  •  onion chopped ()
  • cups pumpkin puree 
  • handful pumpkin seeds toasted
  • servings salt and pepper to taste
  • 0.3 cup cooking sherry dry white dry (or wine)

Equipment

  • frying pan

Directions

  1. Heat the oil in a pan.
  2. Add the onions and saute until tender, about 5-7 minutes.
  3. Add the garlic, cumin, chili powder, salt and pepper and saute until fragrant, about a minute.
  4. Add the broth, pumpkin, black beans, tomatoes and sherry and simmer for 30 minutes.
  5. Remove from heat and puree to the desired consistency.
  6. Serve garnished with cilantro and toasted pumpkin seeds.

Nutrition Facts

Calories279kcal
Protein16.92%
Fat16.5%
Carbs66.58%

Properties

Glycemic Index
50.5
Glycemic Load
4.32
Inflammation Score
-10
Nutrition Score
25.816956271296%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.06mg
Quercetin
6.17mg

Nutrients percent of daily need

Calories:279.29kcal
13.96%
Fat:5.3g
8.16%
Saturated Fat:0.69g
4.28%
Carbohydrates:48.12g
16.04%
Net Carbohydrates:31.97g
11.62%
Sugar:11.94g
13.26%
Cholesterol:0mg
0%
Sodium:1826.14mg
79.4%
Alcohol:1.54g
100%
Alcohol %:0.3%
100%
Protein:12.23g
24.46%
Vitamin A:20464.33IU
409.29%
Fiber:16.16g
64.63%
Manganese:0.88mg
44.06%
Iron:7.08mg
39.35%
Copper:0.63mg
31.51%
Vitamin K:32.89µg
31.32%
Potassium:1093.75mg
31.25%
Folate:116.68µg
29.17%
Magnesium:110.37mg
27.59%
Vitamin E:4mg
26.68%
Vitamin C:21.28mg
25.8%
Phosphorus:252.37mg
25.24%
Vitamin B1:0.33mg
21.83%
Vitamin B6:0.42mg
20.97%
Vitamin B2:0.32mg
18.71%
Calcium:147.29mg
14.73%
Vitamin B3:2.89mg
14.45%
Vitamin B5:1.1mg
10.97%
Zinc:1.49mg
9.91%
Selenium:3.93µg
5.62%