1-Pot Pumpkin Black Bean Soup

1-Pot Pumpkin Black Bean Soup

A fusion of Thai flavors and classic chili, this 1-pot pumpkin black bean soup is perfect for colder months. It’s nutritious, easy to make, versatile, and incredibly satisfying.

Yield
4 servings

Ingredients

4 servings
  • 2 tsp avocado oil (or sub water)
  • 1 ½ cups diced white or yellow onion (or sub shallot or red onion)
  • 3 cloves garlic (minced)
  • 1 tsp fresh minced ginger
  • 1 medium jalapeño, minced (seeds and stem removed)
  • 1 small sweet potato, diced (skin on)
  • 1 (15-oz.) can diced fire roasted tomatoes with green chilies
  • 1-2 cups vegetable or chicken broth
  • 1 ½-2 tsp ground cumin
  • 1 tsp chili powder (or add more to taste)
  • ¼ tsp ground coriander (optional)
  • 8-oz. heavy cream
  • 1 cup canned pumpkin pureé
  • 2 (15-oz.) can black beans, drained
  • 2-3 Tbsp lime juice
  • Sea salt to taste
  • 3 cups chopped spinach
  • Fresh cilantro

Instructions

  1. Heat a large pot (or Dutch oven) oven medium heat. Once hot, add oil and onion and sauté until translucent — about 4-5 minutes — stirring occasionally.

  2. Add minced garlic, ginger, and jalapeño and continue cooking for 1 minute or until fragrant. Add diced sweet potato and sauté for 2-3 minutes.

  3. Add diced fire roasted tomatoes, broth (starting with lesser amount), cumin, chili powder, and coriander (optional) and bring to a low boil. Reduce heat to a simmer, cover, and cook until sweet potatoes are tender (about 5-10 minutes).

  4. Add cream, pumpkin purée and drained black beans. For a soupier consistency, add more broth. Cover, return to a simmer, and cook for 5-10 minutes to allow flavors to develop.

  5. Add lime juice (starting with lesser amount). Taste test and adjust as needed, adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for floral notes / depth of flavor, or salt to taste.

  6. Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).

  7. Serve as is, or with your favorite grain of choice. Optional: Garnish with chopped cilantro. Store cooled leftovers covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop until hot, adding more broth, water, or coconut milk to thin as needed.

Nutrition

Per serving

Calories345
Fat8.9
Saturated fat4.3
Unsaturated fat3.13
Sodium765
Carbohydrates56.2
Fiber17.2
Sugar12.1
Protein12.2

Original recipe