Pumpkin Black Bean Soup Recipe

Black beans are a fantastic pantry staple that supply a variety of nutrients, including fiber and plant- based protein. Use a simple spice blend for flavor and pumpkin puree for creamy texture without the cream. 

Serves: 4 

Ingredients:

• 1 (15-ounce) can low-sodium black beans, divided
• 1 tablespoon extra-virgin olive oil
• 1/2 cup diced white onion, divided 
• 1 tablespoon sodium-free Jamaican jerk seasoning
• 11⁄4 cups canned pureed pumpkin (not pumpkin pie mix)
• 2 cups low-sodium chicken or vegetable broth
• 1/4 teaspoon kosher salt
• 1/8 teaspoon ground black pepper

Directions:

1. Drain black beans, reserving 1⁄4 cup of the liquid. Rinse beans under cold water and set aside.

2. Heat oil in a large saucepan set over medium heat. Add 1/4 cup of the onion and cook, stirring often, until softened, 3 to 4 minutes. 

3. Stir in jerk seasoning until fragrant, about 30 seconds. 

4. Add pumpkin puree and cook for 1 minute. 

5. Stir in 1⁄2 cup of the black beans along with the reserved black bean liquid. 

6. Use the back of a wooden spoon to smash and smear the beans (to create a smooth paste), then add the broth, salt, pepper, and the remaining 1 cup beans.

7. Bring to a boil; reduce heat and simmer another 10 minutes. 

8. Divide among bowls and garnish with remaining 1⁄4 cup diced onion. 

 

This article was originally published in the fall 2022 issue of Clover Living magazine. 

Published on: 12/16/22

Photo credit: Sara Haas