1-Pot Pumpkin Black Bean Soup
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
4 (Servings)
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Calories
345 kcal
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Course
Main Course, Dinner
1-Pot Pumpkin Black Bean Soup
Description
1-Pot Pumpkin Black Bean Soup blends the sweetness of pumpkin and sweet potatoes with the earthiness of black beans and a savory mix of onion, garlic, ginger, and jalapeño. Cooking the ingredients together in one pot allows the flavors to meld while simplifying preparation and cleanup. Coconut milk creates a smooth, rich base that complements the fire-roasted tomatoes and spices like cumin and chili powder, resulting in a balanced soup that is creamy yet mildly spiced.
The texture is both velvety and chunky, with tender sweet potatoes and beans adding body. The optional addition of shredded chicken provides extra protein and makes the dish more substantial. Lime juice brightens the flavors before serving, and chopped greens like kale or spinach can be stirred in for added nutrients.
This soup works well as a wholesome lunch or dinner, especially during cooler weather. It can be accompanied by fresh cilantro or a side of bread for a complete meal. Its one-pot preparation makes it a practical option for home cooks needing satisfying food with minimal fuss.
Notes suggest doubling beans if omitting chicken to maintain protein content. Adjust the amount of vegetable or chicken broth to achieve your preferred soup consistency. Using full-fat coconut milk will increase creaminess, while light coconut milk keeps it lighter. The recipe is loosely inspired by Gluten-Free Goddess and can be adapted for vegan diets by skipping chicken.
Ingredients
CHICKEN optional
- 1 ounce chicken breast if vegan, omit and double up on beans!, boneless, skinless, organic, and pasture-raised when possible, or shredded Mexican chicken breast
SOUP
- 2 tsp avocado oil (or sub water)
- 1 ½ cups white onion or sub shallot or red onion, diced, or yellow onion
- 3 cloves garlic (minced)
- 1 tsp ginger fresh, minced
- 1 medium jalapeno pepper seeds and stem removed, minced
- 1 small sweet potato skin on, diced
- 1 (15-oz.) diced fire roasted tomato with green chilies canned
- 1-2 cups vegetable broth or chicken broth
- 1 ½-2 tsp cumin ground
- 1 tsp chili powder (or add more to taste)
- 1/4 tsp ground coriander (optional)
- 1 (14-oz.) coconut milk or sub full fat for a creamier soup, light, canned
- 1 cup pumpkin puree or add more for more pronounced pumpkin flavor, canned
- 1 (15-oz.) black beans if not using chicken, double the beans for more protein and fiber!, canned, drained
- 2-3 Tbsp lime juice
- salt sea salt, to taste
- 3 cups greens optional // such as kale or spinach, chopped
FOR SERVING optional
- cilantro fresh
Instructions
- Optional (if adding chicken): Fill a large saucepan with 4-6 cups water and bring to a boil. Add boneless, skinless chicken breast, cover, and cook for 15-20 minutes or until cooked through. Drain water and let sit to cool slightly. Using two forks (or a hand mixer), shred chicken. Alternatively, prepare 1 serving (as recipe is written) Mexican Shredded Chicken Breast and set aside.
- Heat a large pot (or Dutch oven) oven medium heat. Once hot, add oil and onion and sauté until translucent — about 4-5 minutes — stirring occasionally.
- Add minced garlic, ginger, and jalapeño and continue cooking for 1 minute or until fragrant. Add diced sweet potato and sauté for 2-3 minutes.
- Add diced fire roasted tomatoes, broth (starting with lesser amount), cumin, chili powder, and coriander (optional) and bring to a low boil. Reduce heat to a simmer, cover, and cook until sweet potatoes are tender (about 5-10 minutes).
- Add coconut milk, pumpkin purée, drained black beans (option to increase amount if not using chicken), and cooked chicken (if using). For a soupier consistency, add more broth. Cover, return to a simmer, and cook for 5-10 minutes to allow flavors to develop.
- Add lime juice (starting with lesser amount). Taste test and adjust as needed, adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for floral notes / depth of flavor, or salt to taste.
- Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).
- Serve as is, or with your favorite grain of choice. Optional: Garnish with chopped cilantro. Store cooled leftovers covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop until hot, adding more broth, water, or coconut milk to thin as needed.
Notes
- Doubling black beans when not using chicken increases protein and fiber content.
- Choose full-fat coconut milk for a creamier soup, or light coconut milk for a lighter texture.
- Adjust broth quantity to reach desired soup thickness and consistency.
- Stir in chopped greens like kale or spinach near the end for extra nutrition.
- Lime juice added before serving enhances brightness and balances flavors.
- Preparing chicken separately and shredding makes adding protein optional and convenient.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 345 kcal
% Daily Value*
| Serving | 1servings | |
| Calories | 345 | 17% |
| Carbohydrates | 56.2g | 19% |
| Protein | 12.2g | 24% |
| Fat | 8.9g | 14% |
| Saturated Fat | 4.3g | 22% |
| Polyunsaturated Fat | 0.99g | 6% |
| Monounsaturated Fat | 2.14g | 11% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 765mg | 32% |
| Potassium | 677mg | 14% |
| Fiber | 17.2g | 69% |
| Sugar | 12.1g | 24% |
| Vitamin A | 11050IU | 221% |
| Vitamin C | 24.8mg | 28% |
| Calcium | 170mg | 17% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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