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    Home » Simple Vegan Recipes » Vegan Soups and Stews

    Creamy Pumpkin Black Bean Soup

    Published: Sep 19, 2023 by Becky Striepe · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

    Recipe Video Print
    image collage showing sautéing veggies, adding the rest of the soup ingredients, and the soup simmering and then being blended with a stick blender
    hand dipping buttered toast into a bowl of pumpkin black bean soup, text overlay
    ladling pumpkin black bean soup out of the soup pot
    hand dipping buttered toast into a bowl of pumpkin black bean soup

    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!

    hand dipping buttered toast into a bowl of pumpkin black bean soup
    Jump to:
    • Ingredients and substitutions
    • How to make pumpkin black bean soup
    • Helpful tip
    • Serving and storage directions
    • Frequently asked questions
    • More cozy pumpkin recipes
    • 📖 Recipe

    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!

    black beans, canned pumpkin, coconut milk, and other soup ingredients on a white table

    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.
    image collage showing sautéing veggies, adding the rest of the soup ingredients, and the soup simmering and then being blended with a stick blender

    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.

    ladling pumpkin black bean soup out of the soup pot

    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

    Is this soup good for you?

    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.

    Can I replace the coconut milk?

    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.

    Can you freeze this soup?

    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.

    How long does it keep in the refrigerator?

    Pumpkin black bean soup will keep for 3-5 days in the refrigerator.

    What kind of pumpkin is good for soup?

    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

    • bowls of pumpkin spice oatmeal on a white table
      Vegan Pumpkin Spice Oatmeal
    • air fryer baked apples on a plate with vegan vanilla ice cream on it
      Pumpkin Spice Air Fryer Baked Apples
    • bowl of vegan orzo in pumpkin sauce topped with pumpkin seeds
      Easy Pumpkin Baked Orzo with Kale, Carrots, & White Beans

    📖 Recipe

    hand dipping buttered toast into a bowl of pumpkin black bean soup

    Pumpkin Black Bean Soup

    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!
    Prevent your screen from going dark
    5 from 1 vote
    Print Pin Rate
    Course: Appetizer, Side Dish, Soup
    Cuisine: Vegan
    Keyword: pumpkin black bean soup
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 6
    Calories: 271kcal
    Author: Becky Striepe

    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
    US Customary - Metric

    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.

    Equipment

    • Immersion Blender

    Video

    Notes

    Nutritional information does not include the sriracha or pumpkin seeds, since they are optional.
    This soup freezes like a dream! Thaw in the fridge overnight or on the counter for a few hours, then reheat in the microwave or on the stovetop. It will keep for 3 to 6 months in the freezer.
    If you want to eat your leftovers sooner, you can also store them in an airtight container in the refrigerator. They'll keep for 3 to 5 days. Reheat in a saucepan on the stove or in the microwave.

    Nutrition

    Nutrition Facts
    Pumpkin Black Bean Soup
    Amount per Serving
    Calories
    271
    % Daily Value*
    Fat
     
    17
    g
    26
    %
    Saturated Fat
     
    13
    g
    65
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    2
    g
    Sodium
     
    473
    mg
    20
    %
    Potassium
     
    609
    mg
    17
    %
    Carbohydrates
     
    25
    g
    8
    %
    Fiber
     
    9
    g
    36
    %
    Sugar
     
    4
    g
    4
    %
    Protein
     
    8
    g
    16
    %
    Vitamin A
     
    11845
    IU
    237
    %
    Vitamin C
     
    14
    mg
    17
    %
    Calcium
     
    82
    mg
    8
    %
    Iron
     
    5
    mg
    28
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe? Share your photo!Mention @GlueAndGlitter on Instagram or Twitter!

    About Becky Striepe

    Headshot of Becky Striepe in front of a teal wall

    Hi there! I'm Becky Striepe (rhymes with sleepy), and I love using gadgets and shortcuts to create easy vegan comfort food recipes for busy people. Whether you love your Instant Pot, your air fryer, or just love delicious plant-based meals, stick around. You'll like it here.

    Learn more about me >>>

    Reader Interactions

    Comments

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      Recipe Rating




    1. mg

      March 29, 2022 at 5:30 pm

      5 stars
      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.

      Reply
      • Becky Striepe

        March 30, 2022 at 2:05 pm

        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!

        Reply
    2. Carol

      March 09, 2021 at 11:12 am

      This looks wonderful, Becky... can't wait to make!!
      Thank you for your great cruelty-free recipes...

      Reply
      • Becky Striepe

        March 09, 2021 at 12:36 pm

        Thank you so much, Carol. Enjoy the soup!

        Reply
    3. amanda

      October 20, 2011 at 2:14 pm

      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!

      Reply
      • Becky Striepe

        October 20, 2011 at 5:57 pm

        I love a good pantry recipe, too! What is an apple fast? It sounds intriguing!

        Reply
    4. Jes

      October 19, 2011 at 1:38 pm

      Three of my favorite ingredients in one soup! Love it!

      Reply

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    About Me

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    Hi! My name is Becky Striepe (rhymes with “sleepy”). I love using gadgets and shortcuts to create easy vegan comfort food recipes for busy people. Whether you love your Instant Pot, your air fryer, or just love delicious plant-based meals, stick around. You'll like it here. → READ MORE

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