Pumpkin Black Bean Soup

Ingredients

• 30 ml (2 tablespoons)oil
• 1onion, finely chopped
• 710 ml (3 cups)vegetable stock
• 425 g (1 can, 15 oz)diced tomatoes
• 425 g (1 can, 15 oz), drained and rinsedblack beans
• 490 g (2 cups)pumpkin purée
• 7.5 ml (½ tablespoon)curry powder
• 7.5 ml (½ tablespoon)ground cumin
• A dashcayenne pepper
• To tastesalt
• To garnishsour cream and finely chopped jalapeño; use parve sour cream to keep the soup parve, or omit the sour cream

Instructions

1. 1

   Heat the oil

   Set a medium-sized pot over medium heat and add the oil.

2. 2

   Add soup ingredients

   Once the oil is hot, add the onion and sauté for 5 minutes. Stir in the stock, tomatoes, half of the black beans and the pumpkin purée, then bring the soup to the boil. Lower the heat to medium-low and mix in the curry powder, cumin, cayenne and salt to taste.

3. 3

   Blend and serve

   Simmer for 5 minutes, then let the soup cool a little before puréeing it with a hand blender. Stir in the remaining black beans and adjust the seasoning to taste. Reheat if needed and serve with a spoonful of sour cream and finely chopped jalapeño.

What is pumpkin black bean soup?

This is a quick, gently spiced soup built around pumpkin purée, tomatoes and black beans. Pumpkin soups are made in many places, while black beans are a familiar staple in cuisines across Latin America and the Caribbean; this recipe brings the two together in a practical pantry-style meal.

Blending half the beans into the soup gives it body, while stirring in the rest afterwards keeps some distinct, satisfying bites.

Nutrition and macros by portion

The nutrition label shows one serving as written: 265 calories, 9g protein, 38g carbs, 8g fat.

The black beans and pumpkin provide most of the carbohydrates, with the beans also contributing protein and fibre. Oil supplies most of the fat; serve with a green salad or extra vegetables to round out the plate, and remember that sour cream will add more fat.

Choosing the ingredients

Pumpkin purée: Use plain purée rather than sweetened pumpkin pie filling, which would change the flavour. Canned purée makes the short cooking time possible.

Black beans: Drain and rinse them before adding to remove the canning liquid. Dividing them between the blended base and the finish creates a mix of smooth and chunky textures.

Stock and tomatoes: Vegetable stock supplies the liquid, and diced tomatoes add acidity to balance the pumpkin's mellow sweetness.

Building the flavour

Onion base: Give the chopped onion the full 5 minutes in the hot oil so it softens before the liquid goes in. Keep the heat moderate to avoid browning it too quickly.

Spices: Curry powder, cumin and cayenne go in after the soup reaches a boil and the heat is lowered. Stir them in well so they season the broth evenly.

Getting the texture right

Partial blending: Let the soup cool a little before using a hand blender, and keep the blender head submerged to reduce splashing. Blend the base until it is as smooth as you like, then add the reserved beans without blending them.

Final adjustment: The soup should be thick but spoonable. If it seems too thick, the recipe does not specify extra liquid, so adjust the consistency cautiously with a little stock if you have it.

Timing and doneness

The onion takes 5 minutes to soften, followed by a 5-minute simmer once the spices are added. The soup is ready when it is hot throughout and the flavours have had a chance to come together.

Allowing it to cool briefly before blending is useful for safer handling, though it may add a little time beyond the active cooking.

Serving ideas

Sour cream adds a cool, tangy finish, while finely chopped jalapeño brings a fresh chilli kick. Use parve sour cream if keeping the soup parve, or leave it off.

Serve it on its own for a light meal or alongside bread for a more filling supper. A simple green salad also works well with the creamy, spiced soup.

Recipe notes & tips

• Use plain pumpkin purée, not pumpkin pie filling.
• Rinse the beans well and divide them before adding them to the pot.
• Keep the soup at a gentle simmer rather than boiling it hard.
• Let the soup cool briefly before blending to limit splashes.
• Taste again after adding the reserved beans, then adjust the salt and spices.
• Add the jalapeño at the table if diners prefer different heat levels.

Variations

• More heat: Add extra cayenne or finely chopped jalapeño to the soup.
• Smoky note: Replace the cayenne with a little smoked paprika.
• Fresh herbs: Finish each bowl with chopped coriander.
• Creamy finish: Swirl a spoonful of sour cream into each serving.
• Extra vegetables: Add chopped pepper with the onion and cook until softened.

Common mistakes to avoid

• Using pie filling: It is sweetened and spiced; choose plain pumpkin purée instead.
• Adding all the beans before blending: Reserve half so the finished soup keeps its chunky texture.
• Blending while the soup is very hot: Let it cool a little first and keep the blender submerged.
• Skipping the onion sauté: Cook it for the full 5 minutes so it softens before the liquids go in.
• Over-salting early: Season to taste, then check again after blending and adding the remaining beans.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally; add a splash of stock if it has thickened, and add fresh sour cream and jalapeño when serving.

Frequently asked questions