Pumpkin Chorizo and Black Bean Soup

Gluten Free
Dairy Free
Popular
Health score
22%
Pumpkin Chorizo and Black Bean Soup
40 min.
6
213kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Pumpkin Chorizo and Black Bean Soup! Perfectly blending the rich flavors of chorizo with the creamy sweetness of pumpkin, this soup is a comforting dish that’s both hearty and healthy. Whether you’re looking for a satisfying starter, a cozy snack, or a filling meal, this gluten-free and dairy-free recipe is sure to please everyone at the table.

In just 40 minutes, you can whip up a pot of this vibrant soup that not only nourishes but also excites the palate. The combination of black beans and pumpkin puree provides a wonderful texture, while the chipotle chilis add a smoky kick that elevates the dish to new heights. With the aromatic spices of cumin and cinnamon, each spoonful is a warm embrace on a chilly day.

What’s more, this soup is incredibly versatile! You can easily customize it to suit your dietary preferences by omitting the chorizo for a vegetarian option or adding your favorite garnishes like avocado or fresh cilantro for an extra burst of flavor. With its appealing balance of protein, healthy fats, and wholesome carbohydrates, this Pumpkin Chorizo and Black Bean Soup is not just a meal; it’s an experience that brings comfort and joy to your dining table.

Ingredients

  • 15 ounce black beans canned
  • 15 ounce pumpkin puree canned
  • 15 ounce canned tomatoes diced canned
  •  chipotle chilis in adobo chopped
  • 0.5 pound chorizo sausage for vegetarian (omit )
  • 0.3 cup cilantro leaves chopped
  • pinch cinnamon 
  • teaspoon cumin 
  • cloves garlic chopped
  • tablespoon juice of lime 
  • tablespoon olive oil 
  •  onion diced
  • 0.5 teaspoon oregano 
  • servings salt and pepper to taste
  • cups vegetable broth 

Equipment

  • sauce pan

Directions

  1. Cook the chorizo in a large sauce pan over medium-high heat, about 7-10 minutes, breaking it apart as it cooks and set aside.
  2. Add the oil and onion, and saute until tender, about 5-7 minutes.
  3. Add the garlic, cumin and cinnamon and saute until fragrant, about a minute.
  4. Add the chorizo, broth, pumpkin puree, black beans, diced tomatoes and chipotles, bring to a boil, reduce the heat and simmer for 10 minutes.Season with salt and pepper, mix in the lime juice and cilantro and serve with your favourite garnishes such as avocado, sour cream, cheese, etc.

Nutrition Facts

Calories213kcal
Protein18.02%
Fat32.4%
Carbs49.58%

Properties

Glycemic Index
31.17
Glycemic Load
2.61
Inflammation Score
-10
Nutrition Score
16.792608592821%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:213.43kcal
10.67%
Fat:8g
12.3%
Saturated Fat:3.57g
22.31%
Carbohydrates:27.54g
9.18%
Net Carbohydrates:18.26g
6.64%
Sugar:7.64g
8.49%
Cholesterol:26.67mg
8.89%
Sodium:1035.38mg
45.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.01g
20.02%
Vitamin A:11680.16IU
233.6%
Fiber:9.28g
37.11%
Vitamin C:20.9mg
25.33%
Manganese:0.47mg
23.49%
Iron:4.15mg
23.08%
Vitamin K:19.74µg
18.8%
Copper:0.36mg
17.91%
Potassium:617.39mg
17.64%
Folate:65.56µg
16.39%
Magnesium:59.43mg
14.86%
Vitamin E:2.04mg
13.61%
Phosphorus:133.48mg
13.35%
Vitamin B1:0.18mg
12.22%
Vitamin B6:0.22mg
11.23%
Vitamin B2:0.17mg
9.98%
Calcium:88.02mg
8.8%
Vitamin B3:1.63mg
8.14%
Vitamin B5:0.65mg
6.48%
Zinc:0.76mg
5.1%
Selenium:1.9µg
2.71%