Black Bean Pumpkin Soup (High Protein, 3 Ingredients)
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.
Servings: 4 servings
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
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
Serving: 1serving (about 1.5 cups) | Calories: 185kcal | Carbohydrates: 40.2g | Protein: 11.6g | Fat: 0.9g | Sodium: 358mg | Fiber: 12g | Sugar: 4g