In this busy holiday season when days zoom by and temperatures drop it’s comforting to have an easy, hearty soup recipe in your repertoire. Smoky spiced black bean-pumpkin soup can be made quickly from things you probably have in your pantry, like canned black beans, canned pumpkin, canned tomatoes, onions and chicken broth. Another benefit – black beans, tomatoes and pumpkin are all nutritional powerhouses called “superfoods“, so this is not just easy and fast, but super healthy.
I love smokey flavors so I use smoked spices for a twist. You can order them from Chef’s Warehouse at this link. If you don’t have them make it anyway with the regular paprika and black pepper. If you like smokey flavors, try the smoked spices. I couldn’t live without them in my spice pantry. I used leftover frozen turkey broth made at Thanksgiving. Chicken broth works just fine.
Start by pureeing the black beans, tomatoes and half of the chicken broth in a blender. I use a Vitamix for it’s power and capacity. See tools notes at the end of this post. Cook onions and garlic slowly to release their sweetness and flavor. Add spices. Stir in the puree, pumpkin, the rest of the broth, then a little dry sherry (optional) and finish with a little Balsamic vinegar. Heat it up and enjoy! This soup keeps well in the fridge for a few days, so I often make a larger batch.
Put out small bowls of grated low fat Jack or Cheddar cheese, sliced green onions, crushed tortilla chips, low fat sour cream, diced avocado, chopped cilantro and allow everyone to customize their soup with garnishes of choice.
As it’s a hearty soup, you can enjoy a bowl on it’s own or add a grilled cheese sandwich, chicken quesadilla or a green salad for a bigger meal.
Hoping you find a few minutes during this busy season to stop and enjoy the joy of cooking and warm bowl of homemade soup.
Smoky Black Bean Pumpkin Soup
Rich in flavor plus the nutritional powerhouses of black beans, pumpkin and tomatoes, this soup can be made with things you probably have in your pantry. Better yet, it goes together in just a few minutes. For a vegetarian or vegan version, use homemade vegetable broth instead of chicken broth. I love cooking with smoked spices. If you don’t have them, use regular black pepper and paprika.
Serves 4-6 (makes 2 quarts)
Ingredients
2 15-ounce cans organic black beans, rinsed and drained
1 15-ounce can diced organic tomatoes, drained
3 cups low sodium, organic chicken broth (or use vegetable broth for vegetarian/vegan style)
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 to taste for more heat
Kosher salt, to taste
1 15-ounce 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.
Directions
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, 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.
Helpful links on related recipes, tools and information:
For a real kitchen “power tool” I use a Vita-Mix blender. Mine has been going strong for more than 12 years. With a 2 quart container and a 1380 watt motor, it powers through soups and smoothies like a pro. Order here and get free shipping
Another great power tool is the Breville Sous Chef Food Processor. Again, great for it’s 16 cup capacity and powerful motor. You can also puree your beans, tomatoes and broth in a food processor if preferred.
Here’s a recipe for spicy, citrusy black beans, from Simply Recipes. A nice side dish for roast chicken or other dishes.
How to cook your own pumpkin, from Sally Vargas at Cooking Lessons
More about “superfoods, links to The Daniel Plan, WebMD, and SuperfoodsRX
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This post contains links to Affiliate Programs, where I may receive a small commission for any purchases.
{ 5 comments… read them below or add one }
This soup was a hit in our house! I saw your post on the Vita-mix facebook page and once I checked out the recipe I couldn’t get it out of my head so I whipped some up today and it did not disappoint! I added a bit of turmeric and omitted the onion because I don’t eat it. I served it up with left over rice mixed in, sliced avocado, a bit of sour cream and a sprinkle of cheese. We both loved it! Thanks for the recipe! I’ll have to check out your others!
Thanks Carys! I hope you will try others and comment back again and subscribe!
Fantastic soup… the only thing I added (beyond the avocado and the chipotle pepper cheddar) is about a cup or so of almond milk. I tend to like creamier soups and in an effort to stay away from dairy whenever possible, I went with a nut milk. I used my Vitamix and it turned out wonderfully– its a definite keeper!!! The wife loved it too and she is picky about soups!
Excellent Ryan! Good tip to add the almond milk for a creamier soup. Im sure others will appreciate your comment as I do.
Made this for lunch on this cold December day. Topped with a 100 calorie pack of Wholly Guacamole. Delicious! I have been trying to incorporate more meatless dishes into our diet. I also do not like plain beans or their texture, so having a bean soup with pureed beans is wonderful!
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