Black Bean & Pumpkin Soup

As the seasons change, cooler weather moves in, and I crave comforting soup.  Today’s recipe is a blend of black beans and pumpkin with tomatoes and spices.  This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin.  You can make it vegan with vegetable broth or add the flavor of beef broth.  Top it off with a dollop of low fat Greek yogurt with chopped green onions, herbs, or grated cheese.  If you prefer a non-dairy dish,  garnish with diced fresh vegetables like tomatoes and/or avocado.






I grew up in the south and my mother made pots of beans often.  For an economical meal, you can cook the black beans.  A one pound bag will give you all the cooked beans you need. For more information on cooking beans, see A Quick Way to Soak Dry Beans .  I always like soup with a crusty bread or roll.  This soup would be fabulous with old fashiohned corn bread too. For a beautiful presentation, you can serve the soup in bread bowls.



Black Bean & Pumpkin Soup

Use organic when available. Serves 8 to 9



Black Bean & Pumpkin Soup

A flavorful and healthy soup packed with protein from the beans and with vitamins from the pumpkin.
Course Main Course, Soup
Cuisine American
Keyword black bean & pummpkin soup, black bean soup, pumpkin soup, soup
Servings 8


  • 6 cups drained cooked black beans (3 cans)
  • 1 can fire roasted tomatoes (16 oz) drained
  • 1/4 cup olive oil
  • 2 medium onions finely chopped
  • 3 garlic cloves minced
  • 1 tsp ground cumin
  • 2 tsp chili powder
  • 3 cups vegetable or beef broth
  • 1 can pureed pumpkin (not pie filling)
  • 2 tbs apple cider vinegar
  • salt pepper to taste
  • 1/2 cup low fat Greek yogurt or sour cream
  • 1/2 cup optional sliced green onions, herbs, chopped vegetables or grated cheese


  • Place 4 cups drained cooked black beans or 2 cans of beans drained in food processor
  • Add drained tomatoes and process until smooth
  • In large soup pot saute onions in oil until tender
  • Add garlic, chili, and cumin; saute 1 minute longer
  • Season with salt and pepper
  • Stir in the broth, pumpkin, vinegar, pepper and bean puree
  • Add last 2 cups of beans (1 can) and stir
  • Bring to a boil
  • Cover and reduce heat to simmer for 20 minutes
  • Garnish each serving with Greek yogurt and optional garnish: grated cheese, herbs, green onions, tomato or avocado













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I was raised in Tennessee but have lived in Florida for many years. Love my small home in the Tampa Bay area and its developing garden. My decorating style is eclectic - some vintage, some cottage, all with a modern flair. Pursuing a healthier lifestyle. Spent many years in social services but am happily retired.

14 thoughts to “Black Bean & Pumpkin Soup”

  1. Don’t ask me how I old I am but this week I discovered canned Black Beans for the first time. And there are plenty of pumpkins in the shops, although a little expensive just for Halloween . I guess I should try this out, sounds good. Thank Carol.

    1. if you can find a can of cooked pumpkin (not pumpkin pie filling), you can use that instead of fresh pumpkin

  2. I’m actually going to try this recipe today. It’s a rainy day here in East Tennessee —perfect for soup! I’m going to try using candy roaster squash as a pumpkin substitute, since I already have some cooked.

    Thanks for the recipe.
    If you are so inclined, please share more of your posts without readers over at the Homestead Blog Hop! We hop Wednesdays thru Sunday. Would love to see you there! Here’s a link if you’d like to come check it out!

    Blessings, Laurie
    Ridge Haven Homestead

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