Pumpkin and Black Bean Stew
A creamy, flavorful pumpkin and black bean soup, simmered with aromatic spices and finished with coconut milk and fresh lime juice for a tangy touch. This hearty vegan soup combines plant-based protein, fiber, and good fats for a wholesome, satisfying meal.
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.
