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This pumpkin black bean soup is a comforting, nutrient-packed delight that’s perfect for any season, especially cooler months.
What makes it special is the creamy richness from pumpkin puree combined with the hearty texture of protein-rich black beans, creating a satisfying plant-based meal.
The blend of warming spices—cumin, coriander, smoked paprika, turmeric, and fresh ginger—adds vibrant flavor and anti-inflammatory benefits.
Nutritionally, this soup is a powerhouse: it’s high in plant protein and dietary fiber, helping keep you full and supporting digestive health.
The addition of coconut milk lends good fats that promote satiety and nutrient absorption, while keeping saturated fat moderate.
With a moderate calorie count and no cholesterol, it fits well into balanced, heart-healthy eating plans.
Easy to prepare in under an hour and ideal for batch cooking, this recipe is a fantastic everyday option—whether for a quick weeknight dinner or wholesome meal prep that reheats beautifully.
Must-Have Tools for Perfect Results
Large Heavy-Bottomed Pot
Essential for even heat distribution and slow simmering without burning. Beyond this soup, it’s perfect for stews, sauces, and braises, making it a versatile kitchen staple.
Sharp Chef’s Knife
Vital for efficiently dicing onions, carrots, and celery with precision. A sharp knife speeds prep and ensures uniform pieces for even cooking.
Wooden Spoon
Ideal for stirring the soup gently without scratching cookware. It’s a durable tool that’s great for sautéing and mixing all kinds of dishes.
Measuring Cups and Spoons
Critical for accuracy when adding spices and liquids to balance flavors perfectly. They ensure consistency in every recipe and simplify kitchen organization.
Ladle
Perfect for serving hot soup safely and neatly into bowls, making mealtime easier and mess-free.

Pumpkin and Black Bean Stew
Equipment
- 1 Large Heavy-Bottomed Pot
- 1 Sharp Chef’s Knife
- 1 Wooden Spoon
- Measuring cups and spoons (1 cup, 1 tablespoon, ½ tablespoon)
- 1 Ladle
Ingredients
- 2 tablespoons olive oil
- 1 medium onion finely chopped
- 1 medium carrot diced
- 2 to 3 celery stalks chopped
- 2 cloves garlic minced
- 1 tablespoon fresh ginger grated
- ½ tablespoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon ground turmeric
- 2 cans 14 oz / 400 g each black beans, rinsed and drained
- 1 can 14 oz / 400 g diced tomatoes, with juices
- 1 cup 250 g pumpkin puree
- 3 cups 750 ml vegetable broth
- 1 cup 250 ml coconut milk
- 2 tablespoons fresh lime juice
- A handful of fresh cilantro roughly chopped
- Salt and freshly ground black pepper to taste
Instructions
- Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery. Cook, stirring occasionally, until the vegetables soften and become fragrant—about 5 to 6 minutes.
- Add Fresh Flavors: Stir in the minced garlic and grated ginger. Continue cooking for another 1 to 2 minutes, allowing the spices to release their aroma.
- Toast the Spices: Sprinkle in the ground cumin, coriander, smoked paprika, thyme, and turmeric. Stir well and cook for about 1 minute, letting the spices bloom and deepen in flavor.
- Combine the Main Ingredients: Add the rinsed black beans, pumpkin puree, diced tomatoes (with their juices), and vegetable broth. Stir everything together thoroughly.
- Simmer to Meld Flavors: Bring the mixture to a gentle boil, then lower the heat to a simmer. Cover the pot and let it cook for 20 minutes, allowing the flavors to marry.
- Finish with Creaminess and Zest: Remove the lid and pour in the coconut milk. Stir to incorporate and heat through until the soup simmers again. Remove from heat and stir in the fresh lime juice and chopped cilantro.
- Season and Serve: Taste the soup and adjust seasoning with salt and pepper as needed. Serve warm, ideally paired with crunchy tortilla chips or your favorite bread.
Notes
- Adjust Thickness: For a thicker soup, simmer uncovered for an additional 5-10 minutes to reduce liquid, or blend a portion for a creamier texture.
- Spice Level: Add a pinch of cayenne pepper or chili flakes if you prefer a spicier kick.
- Make it Gluten-Free: This recipe is naturally gluten-free, but always check canned products to ensure no hidden gluten ingredients.
- Storage Tips: Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well—thaw overnight and reheat gently.
- Protein Boost: Add cooked quinoa or brown rice for extra texture and protein.
Chef’s Secrets for Flavorful Soup
To achieve the rich depth of flavor in this pumpkin black bean soup, layering the aromatics and spices is key.
Start by gently sautéing the onion, carrot, and celery until tender—this builds a flavorful foundation.
Adding fresh ginger along with garlic brightens the soup and adds a subtle zing that complements the warming spices like cumin and smoked paprika.
Toasting these spices briefly in the pot before adding liquids intensifies their aroma and makes a big difference in taste.
Don’t rush the simmering step; allowing the soup to gently bubble melds the flavors beautifully.
Finally, stir in coconut milk off the heat to preserve its creamy texture and delicate sweetness.
A splash of lime juice at the end balances the earthiness with refreshing acidity.
These simple techniques elevate this humble soup into a satisfying, aromatic dish.
Serving Suggestions to Impress Guests
This soup shines served piping hot with crispy tortilla chips or crunchy breadsticks to add texture contrast.
For a heartier meal, consider topping each bowl with a dollop of vegan sour cream or Greek yogurt and a sprinkle of chopped green onions or roasted pumpkin seeds for crunch.
Pairing it with a crisp green salad dressed in a citrus vinaigrette cuts through the richness and creates a well-rounded meal.
For a cozy autumn dinner, serve alongside warm cornbread or garlic naan. Leftovers also make an excellent base for a grain bowl topped with avocado and fresh herbs.
The soup’s creamy, mildly spiced profile pairs well with light, fresh sides or more robust, toasted breads for dipping.
Storage Tips for Best Freshness
This pumpkin black bean soup stores wonderfully and actually tastes better the next day as the flavors continue to develop.
Keep it in an airtight container in the refrigerator for up to 4 days.
When reheating, warm gently on the stove over low heat, stirring occasionally to prevent scorching. If the soup thickens too much in the fridge, thin it with a splash of vegetable broth or water.
For longer storage, freeze portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Avoid freezing the soup with fresh cilantro or lime juice added; instead, add these fresh just before serving to preserve their brightness.
Frequently Asked Questions About Soup
1. Can I use fresh pumpkin instead of canned puree?
Yes! Roast peeled, cubed pumpkin until soft, then puree it to replace the canned pumpkin. This adds a fresh, slightly sweeter flavor.
2. Is this soup suitable for a vegan diet?
Absolutely. All ingredients are plant-based, making it a nutritious vegan option. Just double-check your vegetable stock is vegan.
3. How can I make the soup spicier?
Add chili flakes, cayenne pepper, or a diced jalapeño during the spice sauté step for a gentle or fiery heat, depending on preference.
4. Can I substitute coconut milk with another dairy-free option?
Yes, unsweetened almond milk or cashew cream can be used but may alter the soup’s creaminess and flavor slightly.
5. What’s the best way to thicken the soup?
You can puree part of the soup with an immersion blender or regular blender for a thicker, creamier texture without changing the ingredients.
This recipe is inspired by vegancocotte and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.