This pumpkin and black bean soup recipe is comforting during cold-weather months. It's packed with protein and fiber and provides a warming profile with spices like cumin and chili powder. With simple ingredients and just one pot, it can be made with some versatility by adding meat or keeping it vegetarian with the ingredients below. 

For anyone looking to lower their carb counts, try substituting one pound of lean turkey or lean beef instead of using black beans in the recipe. 


Ingredients to Make Pumpkin and Black Bean Soup

Servings: 6 (about 1 cup each)
Prep and Cook Time: 35 minutes

2 tablespoons olive oil
1 medium onion, chopped
4 garlic cloves, minced
1 tablespoon ground cumin
1 teaspoon chili powder
½ teaspoon black pepper
2 cans (15 ounce) black beans, rinsed and drained
1 cup canned diced tomatoes
2 cups beef broth
1 can (16 ounce) pumpkin puree

Easy Prep for Pumpkin and Black Bean Soup

  1. Heat oil in a soup kettle over medium heat, sauté onions, garlic, cumin, chili powder and pepper until soft.
  2. Stir in black beans, tomatoes, broth and pumpkin.
  3. Simmer uncovered stirring occasionally for about 25 minutes until soup is a thick consistency
  4. Serve as is, or puree using an immersion blender for a smooth consistency.

Recipe Tips to Consider

Stir in plain Greek yogurt for added protein and creaminess.
Replace black beans with ½-pound ground lean meat like turkey or beef for additional protein and fewer carbs.

Nutritional Analysis per Serving

Serving Size: About 1 cup
Calories: 290
Total Fat: 6g
Total Protein: 15g
Total Carbohydrates: 46g
Dietary Fiber: 11g
Sugars: 3g

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