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1-Pot Pumpkin Black Bean Soup

A fusion of Thai flavors and classic chili, this 1-pot pumpkin black bean soup is perfect for colder months. It’s nutritious, easy to make, versatile, and incredibly satisfying.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4 (Servings)
Calories: 345 kcal
Course: Main Course , Dinner
Cuisine: Thai , Mexican

Ingredients

CHICKEN optional
  • 1 8-ounce chicken breast (boneless, skinless, organic, and pasture-raised when possible) OR Shredded Mexican Chicken Breast (if vegan, omit and double up on beans!)
SOUP
  • 2 tsp avocado oil (or sub water)
  • 1 ½ cups diced white or yellow onion (or sub shallot or red onion)
  • 3 cloves garlic (minced)
  • 1 tsp fresh minced ginger
  • 1 medium jalapeno, minced (seeds and stem removed)
  • 1 small sweet potato, diced (skin on)
  • 1 (15-oz.) can diced fire roasted tomatoes with green chilies
  • 1-2 cups vegetable or chicken broth
  • 1 ½-2 tsp ground cumin
  • 1 tsp chili powder (or add more to taste)
  • 1/4 tsp ground coriander (optional)
  • 1 (14-oz.) can light coconut milk (or sub full fat for a creamier soup)
  • 1 cup canned pumpkin puree (or add more for more pronounced pumpkin flavor)
  • 1 (15-oz.) can black beans, drained (if not using chicken, double the beans for more protein and fiber!)
  • 2-3 Tbsp lime juice
  • sea salt to taste
  • 3 cups chopped greens (optional // such as kale or spinach)
FOR SERVING optional
  • fresh cilantro

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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).
  5. 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.
  6. 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.
  7. Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).
  8. 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

  • *Prep/cook time does not include preparing chicken as it’s optional. *Loosely inspired by Gluten-Free Goddess. *Nutrition information is calculated with 1 cup homemade broth, light coconut milk (vs. full fat), oil (vs. water), 1/4 tsp sea salt, and without optional ingredients.

Nutrition Information

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 Monounsaturated Fat 2.14g Trans Fat 0g Cholesterol 0mg (0%) Sodium 765mg (32%) Potassium 677mg (19%) Fiber 17.2g (69%) Sugar 12.1g (24%) Vitamin A 11050IU (221%) Vitamin C 24.8mg (28%) Calcium 170mg (17%) Iron 5mg (28%)

Nutrition Facts

Serving: 4(Servings)

Amount Per Serving

Calories 345

% 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.