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3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}

3-ingredient black bean pumpkin soup is perfect for a quick, nutritious weeknight supper. It is vegan, oil-free, & scrumptious.
two white bowls filled with 3-ingredient black bean soup
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

overhead shot of 3 ingredient black bean pumpkin soup in a white bowl on a white plate

 

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:

  • Vegan
  • Grain-free
  • Gluten-free
  • Oil-free
  • 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!

Happy cooking!

Related Posts:

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  2. Vegan Tomato Soup (3-Ingredients)
  3. 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}
  4. Vegan Broccoli Cheese Soup
  5. 3-Ingredient Carrot and White Bean Soup
  6. Vegan Spinach Artichoke Soup {easy, high protein}
  7. 3-Ingredient Enchilada Soup {Vegan, High-Protein}
  8. Kale Potato & White Bean Soup {Vegan, High-Protein}
 
Yield: 4 servings

3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}

two white bowls filled with 3-ingredient black bean soup

3-ingredient black bean pumpkin soup is perfect for a quick, nutritious weeknight supper. It is vegan, oil-free, & scrumptious.

Ingredients

  • 1 14.5 ounce can organic diced tomatoes with green chiles
  • 3/4 cup canned unsweetened pumpkin puree
  • 1 cup water
  • 2 15-ounce cans low-sodium black beans, rinsed and drained
  • Optional: fine sea salt & ground pepper

Instructions

  1. In a high-speed blender or food processor, puree the tomatoes, pumpkin, water and HALF (1 can) of the black beans until smooth.
  2. 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.
  3. 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.

Notes

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.

Nutrition Information

Serving Size

1 and 1/2 cups

Amount Per Serving Calories 185Total Fat 0.9gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 358mgCarbohydrates 40.2gFiber 12gSugar 4gProtein 11.6g

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