Pumpkin Black Bean Soup
A creamy, fiber-rich pumpkin and black bean soup with warming spices.
- Serves 6
- ~300 kcal
- 11g protein
11g
protein
39g
Carbs
12g
fat
15g
fiber
Ingredients
- 2 Tbsp extra-virgin olive oil
- 1 medium onion, diced
- 2 carrots, diced
- 2 garlic cloves, minced
- 2 (15 oz) cans black beans, drained and rinsed
- 1 (15 oz) can pumpkin purée
- 1 (14 oz) can diced tomatoes
- 4 cups low-sodium vegetable or chicken broth
- 1 cup light coconut milk
- 2 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp turmeric
- Sea salt and freshly ground black pepper
- Optional garnishes: plain Greek yogurt, toasted pepitas, fresh cilantro, lime wedges
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the onion and carrots and sauté for 5–7 minutes, until softened.
Add the garlic, cumin, smoked paprika, and turmeric and cook for another minute, until fragrant.
Add the black beans, pumpkin purée, diced tomatoes, and broth.
Bring to a simmer and cook for approximately 20 minutes.
Using an immersion blender, blend about half of the soup, leaving some whole beans and vegetables for texture.
Stir in the coconut milk and cook for another 2–3 minutes.
Season with salt and pepper to taste.
Serve with desired garnishes.
Eat well, on purpose
Want a nutrition plan built around your labs, hormones, and goals — not guesswork? Our physicians can help.