Rich and creamy pumpkin black bean soup with coconut milk and ginger will warm you from the inside out. And it's incredibly easy to make!
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Don't you just love a velvety, pureed soup? This hearty pumpkin black bean soup is packed with flavor and filling enough to be a main dish, if you serve it up with crusty bread for dipping.
I wanted to keep this recipe easy, so you will be using canned beans and canned pumpkin. Of course, you can cook your beans and make your pumpkin puree from scratch, if you prefer. You do you!
You make this pumpkin black bean soup all in a single pot, and you can use an immersion blender or an upright blender to puree it. I prefer an immersion blender, because there's less cleanup.
If you use an upright blender, just let the soup cool a bit first, because hot soup in a blender can cause a blendsplosion. What a mess!
To make the soup, you just do a quick sauté, a quick simmer, puree, and serve.
The results are thick, filling pumpkin black bean soup that you are going to absolutely love!
Ingredients and substitutions
- olive oil - To saute. You can broth fry for an oil-free variation.
- bell peppers - They add color and flavor to this aromatic soup!
- onion and garlic - These aromatics bring the umami to the table.
- pumpkin puree - You can use canned or fresh. You can also substitute other pureed winter squash, like butternut or acorn squash.
- black beans - Like the pumpkin, you can use canned or homemade. I'm using canned beans for ease.
- coconut milk - Creamy coconut milk makes this soup so decadent! You can use 15 ounces of cashew cream sauce for a coconut-free version.
- vegetable broth - This is your soup base. Low-sodium broth is fine to use. Just choose a veggie broth that you like.
- ginger - Fresh ginger makes this soup extra warming and cozy!
- Italian seasoning - For so much flavor!
- toppings - Top this soup with a squeeze of sriracha sauce for more heat, if you like. I also like to add a handful of pumpkin seeds for crunch, which is a nice contrast to the creamy texture of the soup.
How to make pumpkin black bean soup
Heat the oil on medium-high, and saute the peppers, onions, and garlic until the onions turn translucent.
Add the remaining ingredients, except for the sriracha sauce and pumpkin seeds, to the pot. Bring to a boil, then lower the heat and simmer, covered, for 15 minutes.
Puree the soup with your immersion blender, or let it cool and blend in batches in your blender or food processor.
Serve topped with sriracha sauce and toasted pumpkin seeds, if you're using them.
Helpful tip
I prefer an immersion blender to puree this soup, but you can use an upright blender. If you do it in a regular blender, let the soup cool a bit before blending. Hot liquid in a blender can cause a small explosion.
Serving and storage directions
This soup serves four as an entree or six to eight as a side dish. If you want it to be the main event, I recommend dishing it up with crusty bread or garlic bread for dipping. YUM!
I also love this as a side dish! Serve it alongside:
- a nice, green salad
- a kale salad
- chicken "fried" tofu and your favorite steamed or sauteed green veggie
- your favorite vegan tacos
Really, anywhere that a hearty, creamy soup would work, you can serve this pumpkin black bean soup.
This soup freezes like a dream! I like to freeze it in mason jars to have on hand when I know there's a busy week coming. Thaw in the fridge overnight or on the counter for a few hours, then reheat in the microwave or on the stovetop.
If you want to eat your leftovers sooner, you can also store them in an airtight container in the refrigerator. They'll keep for three to five days. Reheat in a saucepan on the stove or in the microwave.
Frequently asked questions
I'm not a nutritionist, but what I can tell you is that this soup uses whole food ingredients, like pumpkin, beans, and veggies. It's a hearty, dairy-free alternative to other creamy soups.
You can! If you'd prefer, you can make this soup creamy using cashew cream instead. If you use my recipe, you may want to omit the garlic.
You can! Store in a freezer-safe container for up to 6 months. Thaw overnight in the fridge, then reheat on the stovetop. You may need to blend again to get it back to its initial creaminess.
Pumpkin black bean soup will keep for 3-5 days in the refrigerator.
This recipe uses canned pumpkin, but you can use an equivalent amount of any winter squash puree. Acorn, butternut, or kabocha squash are all good options.
You can make your own puree by roasting or steaming a winter squash and pureeing it. Just make sure you have around 1 ¾ to 2 cups of puree.
More cozy pumpkin recipes
📖 Recipe
Pumpkin Black Bean Soup
Ingredients
- 1 tablespoon olive oil
- 2 red bell peppers - chopped
- 1 cup chopped sweet onion
- 2 cloves of garlic - minced
- 1 15 oz. can pumpkin puree
- 1 15 oz. can black beans - rinsed and drained
- 1 13.5 oz. can of full fat coconut milk
- 2 cups vegetable broth
- 1" piece of fresh ginger - minced
- 2 teaspoons Italian seasoning
- sriracha sauce - optional, to taste
- toasted pumpkin seeds - optional, for topping
Instructions
- Heat the oil on medium-high, and saute the peppers, onions, and garlic until the onions turn translucent.
- Add the remaining ingredients, except for the sriracha sauce and pumpkin seeds, to the pot. Bring to a boil, then lower the heat and simmer, covered, for 15 minutes.
- Puree the soup with your immersion blender, or let it cool and blend in batches in your blender or food processor.
- Serve topped with sriracha sauce and toasted pumpkin seeds, if you're using them.
mg
This was delicious and easy to make! I made it last week when it momentarily turned to winter again here in GA. My fiance said it would be great as a sauce with tofu and served over rice, so I might try that with my leftovers when I thaw them.
Becky Striepe
Yeah, that last cold snap caught me totally off guard! I'm glad you both enjoyed it. Let me know if you use it as a sauce -- what a great idea!
Carol
This looks wonderful, Becky... can't wait to make!!
Thank you for your great cruelty-free recipes...
Becky Striepe
Thank you so much, Carol. Enjoy the soup!
amanda
I probably shouldn't be looking at food blogs right now, as I am in the middle of an apple fast, but I have already decided I will be making this on the first day it ends. Nothing is more compelling than already having all the ingredients for something on hand....plus it fits in so lovely with my halloween craze!
Becky Striepe
I love a good pantry recipe, too! What is an apple fast? It sounds intriguing!
Jes
Three of my favorite ingredients in one soup! Love it!