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Learn how to make 3 ingredient black bean pumpkin soup! It is very easy to make, high in protein & perfect for a quick, nutritious weeknight supper. It is also vegan, oil-free, & gluten-free.
If there is a recipe that has my approach to cooking and eating, it is this extremely humble, frugal, made-in-a-blender, black bean and pumpkin soup. I came up with it when I moved into my first apartment (in graduate) school.
I did not have a car, so I stockpiled my cupboards, refrigerator and freezer with hearty staples. That way, It was easy to pick up a few fresh goods on my walks home.
This soup evolved in those early days of solo living. It is made with two of my all-time favorite ingredients–pumpkin and black beans–and tastes far greater than the sum of its parts. It is a gratifying soup, with a noteworthy taste despite being made with a few dollars worth of ingredients.
Once made, you can fancy it up with all kinds of toppings. But it’s perfectly wonderful all on its ow, too.
Easy Black Bean Pumpkin Soup
Recipe Benefits
This heart & soul-warming soup is:
- Vegan (egg-free, dairy-free)
- High protein (11.6 g per serving)
- High fiber (12 grams per serving)
- Grain-free
- Gluten-free
- Oil-free (e.g., no butter, no olive oil)
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- canned organic diced tomatoes with green chiles
- canned unsweetened pumpkin puree
- canned low-sodium black beans
- Optional: salt & pepper to taste
- Optional flavor boosters: 1 teaspoon ground cumin, mild ground chili powder, garlic powder, ground coriander, smoked paprika, or garlic powder
Suggested Toppings (Optional)
- diced avocado, chopped green onions, nondairy sour cream or nondairy plain yogurt, cilantro leaves, toasted green pumpkin seeds (pepitas), tortilla chips
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.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- In a high-speed blender or food processor, puree /blend the tomatoes, pumpkin, water, HALF (1 can) of the black beans, and optional flavor boosters (spices) until smooth.
- Add the remaining half of the black beans to the blender. Using ON/OFF pulses, pulse several times until the beans are broken down slightly, but not completely smooth. Transfer to a medium saucepan.
- Heat the soup over medium high heat until it just comes to a very low boil. Reduce heat to low and simmer, uncovered, for 5 to 10 minutes longer. Season to taste with salt & pepper.
- Serve in bowls, as is, or garnish with any of the suggested toppings.
Storage & Rewarming
The soup keeps well and freezes beautifully. Store the cooled soup in an airtight container in the refrigerator for three days or the freezer for up to 6 months.
Rewarm leftover soup in a pot or saucepan over medium heat (stir while warming). Alternatively, warm in a microwave-safe cup, bowl or container in the microwave using the reheat function.
FAQ
- What can I use in place of the diced tomatoes with chiles? Use any other diced tomatoes, including plain diced tomatoes, fire-roasted tomatoes, or tomatoes with Mexican seasonings.
- Can I replace the water with broth? Yes. For added flavor, replace all or part of the added water with vegetable broth or the broth of your choice.
- What can I use in place of the balsamic vinegar? Use an equal amount of another vinegar (e.g., sherry vinegar, apple cider vinegar, white wine vinegar or red wine vinegar), or use 2 tablespoons (30 mL) of dry sherry.
This pumpkin black bean soup will warm you through and through–happy cooking!
Related Posts:
- 3-Ingredient Lentil Soup (vegan, high-protein)
- Vegan Tomato Soup (3-Ingredients)
- 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}
- Vegan Broccoli Cheese Soup
- 3-Ingredient Carrot and White Bean Soup
- Vegan Spinach Artichoke Soup {easy, high protein}
- 3-Ingredient Enchilada Soup {Vegan, High-Protein}
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Black Bean Pumpkin Soup (High Protein, 3 Ingredients)
Equipment
- 1 Medium Saucepan
Ingredients
- 1 can organic diced tomatoes with green chiles, (14.5 ounce can, undrained)
- 3/4 cup canned unsweetened pumpkin puree
- 1 cup water
- 2 cans low-sodium black beans, (15 ounce cans), rinsed and drained
- Optional: salt & pepper to taste
- Optional: 1 teaspoon ground cumin and/ or mild ground chili powder
Suggested Toppings (Optional)
- diced avocado, chopped green onions, nondairy sour cream or nondairy plain yogurt, cilantro leaves, toasted green pumpkin seeds (pepitas), tortilla chips
Instructions
- In a high-speed blender or food processor, puree the tomatoes, pumpkin, water, HALF (1 can) of the black beans, and optional cumin and/ or chili powder until smooth.
- Add the remaining half of the black beans to the blender. Using ON/OFF pulses, pulse several times until the beans are broken down slightly, but not completely smooth. Transfer to a medium saucepan.
- Heat the soup over medium high heat until it just comes to a very low boil. Reduce heat to low and simmer, uncovered, for 5 to 10 minutes longer. Season to taste with salt & pepper.
- Serve in bowls, as is, or topped with any of the suggested toppings.
Notes
Nutrition
yay, so glad you liked it Tracy! This is a major favorite of mine (and my sister)–mmm, it will be even yummier tomorrow for lunch (it improves with age :)) Hope to hear from you again!
This is a wonderful recipe… It was a pumpkin kind of day and I found your site and this amazing recipe. We had it for dinner and my family loved it! I have enough for a leftover bowl with lunch tomorrow! It was fabulous! Thank you so much for sharing this recipe.Tracy
Love this soup. You can add more ingredients if you like, like spices or lime juice. Could not find the tomatoes with chilies so I used regular canned tomatoes and a separate can of diced green chilies. Wonderful.
WONDERFUL! I made this soup last night and we DEFINITELY have a new family favorite! I love the healthy ingredients and always have black beans on hand. I’ll keep the tomatoes with chiles on hand now, too. THANK YOU, THANK YOU for sharing this recipe. I can’t wait to have leftovers for lunch!
I sometimes add some chipotle chili powder –adds so much! Great soup.
perfect!
That’s cheese not shees..ha ha
….and I had all the ingredients on hand! After a rare snow storm this sounded like the perfect bowl of Yummmmmm. It is!!! I have added some shees and corn too..off to the kitchen!!!
The black bean soup was very delicious. My husband and I both enjoyed it very much and he was thrilled about the healthy ingredients. I love how easy it is! Jan