• Prep Time:
  • Cooking Time:
  • Serves: 4-6 servings

Black Bean and Pumpkin Soup

  • Recipe Submitted by on

Category: Healthy Recipes, Black Beans, Soups

 Ingredients List

  • 2 15-ounce (425 grams) cans organic black beans, rinsed and drained
  • 1 15-ounce (411 grams) can diced organic tomatoes, drained
  • 3 cups (710) ml) low sodium, organic broth of choice (chicken, turkey, vegetable)
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 3-4 garlic cloves, minced
  • 2-3 teaspoons ground cumin
  • 1-2 teaspoons smoked paprika (or regular)
  • ½ teaspoon smoked black pepper (or regular)
  • ¼ teaspoon ground chipotle pepper, or more for more heat
  • Kosher salt, to taste
  • 1 15-ounce (425 grams) can organic pure pumpkin puree (not pie mix)
  • 2 tablespoons dry sherry (optional)
  • 2 -3 teaspoons Balsamic vinegar
  • Optional garnishes: grated low fat Jack or Cheddar cheese, crumbled queso fresco, diced fresh tomato, sliced green onions or chives, crushed tortilla chips, low fat sour cream, diced avocado, and chopped cilantro.


1. Puree beans and tomatoes with half of the chicken broth in a large capacity blender, like a Vitamix. If you have a smaller capacity blender you may need to do it in two batches.

2. In a large saucepan heat olive oil over medium low heat. Add onion and garlic and cook until soft, translucent and fragrant.

3. Add spices, stir and cook for a minute or two.

4. Stir in black bean-tomato puree, pumpkin, the rest of the broth and sherry (if using). Simmer uncovered until blended and thickened, about 15-2- minutes. Add vinegar and serve. Top with garnishes of choice, as noted above. For an extra smooth soup-, give it one more whirl in the blender.

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