Black Bean and Pumpkin Soup

by Maggie on November 7, 2012


Our beloved and colorful Canadian Fall seems to be coming to an end.  My early morning runs are darker and colder.  The kids are off to school in their winter coats and toques (that’s Canadian for hats – hehe).  And the trees are bare.

That can only mean one thing (my kids will tell you it means Santa is coming), soup season has arrived!

I find soup so easy to make – it’s almost impossible to mess it up, and it’s a fabulous way to get an assortment of nutrients into you and your loved ones.  If you have a superb blender, you can puree a batch of soup a matter of seconds. I like to do this when my soup is full of ingredients my kids might normally avoid.

This seasonal recipe for Black Bean and Pumpkin Soup is simple, nutritious, and everyone will love it.  It’s a stick to your ribs kind of soup.  Pumpkin is a perfect Fall vegetable since the colder weather also indicates the arrival of cold and flu season.  Pumpkin is high in Vitamin A – an antioxidant that supports our immune systems.  I’ve been adding more pumpkin to our diets since September, and knock on wood, everyone’s healthy as can be.

Black Bean and Pumpkin Soup


  • 1/4 cup coconut oil or olive oil
  • ¾ cup chopped sweet onion
  • 3 cloves garlic, minced
  • 1 ½ tablespoons ground cumin
  • 2 – 19 ounce cans of black beans, rinsed and drained
  • 1 cup canned tomatoes, chopped
  • 4 cups vegetable broth
  • 14 ounces of pumpkin puree
  • pinch of ground cinnamon
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper


1.  In a heavy pot melt coconut oil and cook onion and garlic until soft.
2.  Add cumin and stir to combine.
3.  Stir in black beans and tomatoes.
4.  Stir in broth and pumpkin puree until combined.
5.  Simmer, uncovered, stirring occasionally for 30 minutes.
6.  Taste and season with cinnamon, sea salt and black pepper.
7.  Puree in a blender (or with an immersion blender) until soup reaches desired consistency.
8.  Serve.

Yield: About 8 bowls of soup


What’s in your favorite bowl of soup? 

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{ 12 comments… read them below or add one }

Skylor @Sproutlifestyle November 7, 2012 at 12:55 pm

yum. i had a black bean cumin bread from great harvest a few weeks ago, and these would be so great together!


Heather November 7, 2012 at 3:07 pm

I love barley in soups. Soups in our house are usually a ‘clean out the fridge’ type of meal. You can’t go wrong with veggies – anything goes!


Hallie @ Daily Bites November 7, 2012 at 4:47 pm

Mmm…looks homey and hearty and perfect for the chilly weather, Maggie!


Ali Kimble November 7, 2012 at 5:49 pm

Can’t wait to make this! :)


Amy @ Simply Sugar & Gluten-Free November 7, 2012 at 10:20 pm

I love black beans and winter squash…so good together! I forgot that you have fall. We have 3 days or so in Texas. It’s still 80 degrees mid-day here.


Vivian Strouth November 8, 2012 at 5:28 am

This soup sounds amazing! I’m definitely going to try it! Thanks for sharing the recipe!


Alisa November 8, 2012 at 10:05 am

Ooh, this looks amazing, and reminds me that I need to bust out the pumpkin!


wanda November 8, 2012 at 11:17 am

Sounds great and I think I have everything to make it!

When I was a kid “clean out the fridge soup” was called DISASTER STEW but it was always wonderful.


Sam November 10, 2012 at 1:15 pm

I made this hoping to put some in the freezer for lunches and it’s so good it’s all gone! It was so easy and fast to make (which I love) and very flavourful. Thanks!


Kim - Cook It Allergy Free November 12, 2012 at 8:20 pm

Oh, Maggie! There is nothing about this soup that my family would not love. I am so so making it…. and my kids are on the same wavelength as yours. Cold weather means Santa must be arriving on his sleigh SOON!!!


Lisa Olson November 12, 2012 at 10:25 pm

This came out great. My whole family enjoyed it. Thanks for the recipe. :)


Holly November 18, 2012 at 7:30 pm

Another hit, excellent, easy recipe. The family liked it! Thanks :)


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