Pumpkin & Black Bean Soup

5.0

(2)

2 Reviews

This quick and easy vegan pumpkin black bean soup is filled with veggies. Convenient canned pumpkin, beans and coconut milk flavored with curry make it a hearty fall meal.

Julia Levy

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Jessica Ball, M.S., RD

Pumpkin & Black Bean Soup — Photo: Fred Hardy

Active Time:

20 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free

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Ingredients

1 tablespoon extra-virgin olive oil
1 ½ cups chopped red onion
1 ½ cups chopped poblano peppers
2 tablespoons minced garlic
2 tablespoons red curry paste
½ teaspoon ground coriander
3 cups reduced-sodium vegetable broth
2 (15 ounce) cans unsalted black beans, rinsed
1 (15 ounce) can unsalted diced tomatoes
1 cup unseasoned canned pumpkin
½ teaspoon salt
1 (13.5 ounce) can light coconut milk (well shaken), divided
2 tablespoons lime juice
½ cup fresh cilantro leaves
6 tablespoons roasted unsalted pepitas

Directions

Heat oil in a large pot over medium-high heat. Add onion and poblanos; cook until the poblanos start to brown and blister, about 6 minutes. Stir in garlic, curry paste and coriander; cook, stirring constantly, until fragrant, about 1 minute. Stir in broth, black beans, tomatoes, pumpkin and salt. Bring to a boil over medium-high heat.
Reduce heat to medium to maintain a simmer. Simmer until slightly thickened, about 10 minutes. Reserve 6 tablespoons coconut milk for serving. Pour the remaining coconut milk into the soup. Return to a simmer; cook for 3 minutes. Stir in lime juice. Ladle the soup into 6 bowls and drizzle each with 1 tablespoon of the reserved coconut milk. Sprinkle with cilantro and pepitas.

To make ahead

Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.

Originally appeared: EatingWell.com, July 2021

Nutrition Facts (per serving)

178	Calories
9g	Fat
21g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 178
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 6g	21%
Total Sugars 8g
Protein 4g	8%
Total Fat 9g	12%
Saturated Fat 4g	20%
Vitamin A 5258IU	105%
Sodium 426mg	19%
Potassium 306mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Pumpkin & Black Bean Soup

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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