3-ingredient black bean pumpkin soup is perfect for a quick, nutritious weeknight supper. It is vegan, oil-free, & scrumptious.
Graduate school made me a better cook and more firmly directed me on to the road to recipe development.
It wasn’t the examination of social theory, the fun-filled evenings in the library stacks, or trudging through the snow with a 20-pound backpack that sparked my culinary creativity, but, far more simply, having to cook on a very limited budget.
I stockpiled my freezer (and cupboards, and yes, even my bedroom closet) with super-bargains and focused on techniques and precision to make the most of my frugal bounty. It was around the same time that I began mapping out all of my creative experiments before, during ad after cooking, too.
Along the way, I also discovered that humble ingredients are the ones I like best, in part because of their potential for elevation—from ordinary to extraordinary—is so much greater. It’s pleasing to make a refined dish with an assemblage of high-tag elements, but there’s something far more gratifying about creating something noteworthy with a few dollars-worth of ingredients.
3-Ingredient Black Bean Pumpkin Soup
The soup I offer today is an example of just such an amalgamation of good things; the sum is far greater than its parts. It is one I have made often throughout the years, beginning in graduate school.
Pumpkin makes the soup extra thick and voluptuous (as well as extra-nutritious); the tomatoes with green chiles add brightness and a subtle kick of spice in one fell swoop.
Healthy Benefits of Black Bean Pumpkin Soup
This heart & soul-warming soup is:
High protein (11.6 g per serving)
High fiber (12 grams per serving)
How to Store the Soup
The soup keeps well and freezes beautifully (3 days for the former, up to 6 months for the latter) in an airtight container. Hence, with a little bit of effort, you’ll have one or more dinners, or several satisfying lunches to follow.
You don’t need much more to round out the meal except perhaps some cornbread. I also like to serve it spooned over hot steamed brown rice. It will warm you through and through!
Storage: Store the cooled soup in an airtight container in the refrigerator for up to 3 days, the freezer for up to 6 months.
Tip: Feel free to embellish the recipe in various ways! You can add spices to the soup (e.g., cumin, chili powder) or add toppings such as fresh cilantro leaves, sliced green onions, lime juice and zest, vegan sour cream, tortilla strips and more.
Serving Size:1 and 1/2 cups
Saturated Fat:0 g
Keywords: black bean pumpkin soup, 3-ingredient black bean soup, fast recipe, easy recipe, clean eating, frugal, 3-ingredient soup