Introduction
Black Bean and Pumpkin Soup with Cilantro is a hearty, nutritious, and flavor-packed dish that brings together the earthiness of black beans, the creamy sweetness of pumpkin, and the freshness of cilantro. The combination of beans and pumpkin makes this soup both filling and nourishing—high in protein, fiber, and vitamins. With warm spices and a velvety texture, it’s the kind of comforting bowl you’ll want to curl up with on a cool evening.
This soup also happens to be budget-friendly, easy to prepare, and naturally vegetarian (and vegan if you like!), making it suitable for nearly every table.
Why I Love This Recipe
- Balanced flavors: The sweetness of pumpkin perfectly complements the savory depth of black beans.
- Nutritious comfort food: It’s rich in fiber, plant-based protein, and vitamins A and C.
- Versatility: Works as a light meal on its own or a side dish to a larger spread.
- One-pot simplicity: Minimal dishes, maximum flavor.
- Fresh finish: Cilantro brightens the dish, adding a vibrant herbal lift.
Why It’s a Must-Try Dish
This soup is a must-try because it’s a complete meal in a bowl—hearty, wholesome, and layered with flavors. It’s also a great way to use pantry staples like canned beans and pumpkin, making it perfect for busy weeknights or cozy weekends. Plus, it tastes even better the next day, so it’s excellent for meal prep.
Recipe Details
- Preparation Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4–6
- Calories: ~220 kcal per serving
Cuisine & Course
- Cuisine: Latin American–inspired / Fusion
- Course: Main Dish / Soup
Ingredients
- 2 tbsp olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika (optional, for depth)
- 3 cups vegetable broth
- 1 (15-oz) can pumpkin puree (or 2 cups fresh roasted pumpkin)
- 2 (15-oz) cans black beans, rinsed and drained
- 1 (14-oz) can diced tomatoes (fire-roasted preferred)
- Salt and black pepper, to taste
- Juice of 1 lime
- ¼ cup fresh cilantro, chopped (plus extra for garnish)
Optional Garnishes:
- Sliced avocado
- Crumbled tortilla chips
- Sour cream or Greek yogurt (for a creamy touch)
- Extra lime wedges
Simple Cooking Directions
- Sauté onion, garlic, and pepper in oil.
- Add spices and cook until fragrant.
- Stir in broth, pumpkin, beans, and tomatoes.
- Simmer until flavors meld.
- Finish with lime juice and cilantro before serving.
Step-by-Step Preparation
- Sauté the base
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, and bell pepper. Cook until softened, about 5 minutes.
- Season with spices
- Stir in cumin, coriander, and smoked paprika.
- Cook for 1 minute to release their aroma.
- Add the main ingredients
- Stir in vegetable broth, pumpkin puree, black beans, and diced tomatoes.
- Season lightly with salt and pepper.
- Simmer
- Bring to a boil, then reduce heat to low.
- Simmer uncovered for 20–25 minutes, stirring occasionally.
- Finish the soup
- Stir in lime juice and fresh cilantro just before serving.
- Adjust seasoning if needed.
How to Serve
- Serve hot in bowls, garnished with avocado slices, tortilla chips, or sour cream.
- Pair with warm cornbread, crusty bread, or quesadillas.
- Add a fresh green salad on the side for a balanced meal.
Additional Recipe Tips
- For extra creaminess, blend half of the soup and return it to the pot.
- If using fresh pumpkin, roast it first until soft, then mash or puree before adding.
- Add heat with a chopped jalapeño or a pinch of cayenne pepper.
- Taste test before serving—pumpkin sweetness can vary, so balance with more lime if needed.
Variations
- Protein boost: Add shredded chicken or turkey.
- Spicy twist: Stir in chipotle in adobo for a smoky-spicy version.
- Creamy version: Add coconut milk or heavy cream at the end for richness.
- Grain addition: Stir in cooked quinoa, brown rice, or farro for a heartier soup.
Freezing & Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm on the stove over medium heat, adding a splash of broth if too thick.
Special Equipment Needed
- Large soup pot or Dutch oven
- Wooden spoon or ladle
- Blender (optional, for creamy texture)
Conclusion
Black Bean and Pumpkin Soup with Cilantro is the perfect blend of comfort and nutrition. It’s a hearty, flavorful dish that celebrates the best of pantry staples while still feeling fresh and wholesome. The cilantro and lime brighten the soup, while the beans and pumpkin make it filling and satisfying. Whether you’re cooking for a cozy night in, a fall gathering, or meal prepping for the week, this soup is a recipe you’ll return to again and again.
Black Bean and Pumpkin Soup with Cilantro
Description
Black Bean and Pumpkin Soup with Cilantro is a hearty, nutritious, and flavor-packed dish that brings together the earthiness of black beans, the creamy sweetness of pumpkin, and the freshness of cilantro. The combination of beans and pumpkin makes this soup both filling and nourishing—high in protein, fiber, and vitamins.
Ingredients
Instructions
-
Sauté the base : Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell pepper. Cook until softened, about 5 minutes.
-
Season with spices : Stir in cumin, coriander, and smoked paprika. Cook for 1 minute to release their aroma.
-
Add the main ingredients : Stir in vegetable broth, pumpkin puree, black beans, and diced tomatoes. Season lightly with salt and pepper.
-
Simmer : Bring to a boil, then reduce heat to low. Simmer uncovered for 20–25 minutes, stirring occasionally.
-
Finish the soup : Stir in lime juice and fresh cilantro just before serving. Adjust seasoning if needed.
