Spicy Black Bean and Pumpkin Soup

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Nov. 27, 2013

Spicy Black Bean and Pumpkin Soup - PERFECT, low fat, plant-based soup that serves 8 hungry folks easily. It's take very little time to throw together. Plan ahead and bake up a loaf of rustic whole wheat bread for sopping.


Onion 1 Large , chopped
Water 1/3 Cup (5.33 tbs) (as required)
Garlic powder 2 Teaspoon (or garlic cloves
Ground cumin 2 Teaspoon
Salt 1 Teaspoon
Cayenne pepper 1 Dash (to taste)
Canned black beans 3 Cup (48 tbs) , drained, rinsed
Canned tomatoes 14 Ounce , with liquid (1 can)
Green chillies 2 Tablespoon , minced (mild to taste)
Vegetable broth 4 Cup (64 tbs) (no chicken broth (better than Bouillon))
Canned unsweetened pumpkin puree 2 Cup (32 tbs)



1. In a pan cook the onions in water till translucent. Add the garlic powder, cumin powder, salt and cayenne pepper. Stir well and saute for a few minutes. Turn off the heat and let it cool.

2. In a blender add black beans, canned tomatoes, green chillies, vegetable broth and the cooked onions and spices. Blend till desired consistency is reached (either chunky or smooth). Transfer the mixture into a soup pot.

3. Place it on medium heat and bring it to boil. Add the pumpkin puree, stir well till combined and bring back to boil. Reduce the heat and simmer for another few minutes or till the desired consistency is reached. Taste and adjust the seasonings if required. Turn off the heat.


4. In a serving bowl serve the soup hot with rustic bread of choice.

Recipe Summary

Difficulty Level: Medium
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 8

Nutrition Facts

Serving size

Calories 114Calories from Fat 4

 % Daily Value*

Total Fat %

Saturated Fat %

Trans Fat 0 g


Sodium 775 mg32.29%

Total Carbohydrates 23 g7.7%

Dietary Fiber 7 g28%

Sugars 4 g

Protein 5 g10%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet