Black Bean-Pumpkin Soup Recipe
Black Bean-Pumpkin Soup Recipe photo by Taste of Home

Black Bean-Pumpkin Soup Recipe

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“This is such a healthy recipe, packed with protein from the beans and with vital vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch and eliminates the need for any kind of fattening topping.” —Jennifer Fisher, Austin, Texas
TOTAL TIME: Prep: 30 min. Cook: 30 min.
MAKES:8 servings
TOTAL TIME: Prep: 30 min. Cook: 30 min.
MAKES: 8 servings


  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes, drained
  • 2 medium onions, finely chopped
  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 3 cups vegetable broth
  • 1 can (15 ounces) solid-pack pumpkin
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon pepper
  • 2 tablespoons bourbon, optional
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup thinly sliced green onions
  • 1/2 cup roasted salted pumpkin seeds

Nutritional Facts

1 cup: 238 calories, 8g fat (2g saturated fat), 5mg cholesterol, 716mg sodium, 30g carbohydrate (9g sugars, 9g fiber), 13g protein Diabetic Exchanges:1-1/2 starch, 1 lean meat 1 vegetable 1-1/2 fat


  1. Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
  2. In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
  3. Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).
Originally published as Black Bean-Pumpkin Soup in Healthy Cooking February/March 2011, p60

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Reviewed Feb. 4, 2016

"This was a good soup. I did not process the beans and tomatoes because I wanted them whole. I had some leftover ham so I diced it up and added it and it went really well with the soup. I also used 9 cups of broth instead of 3 so we could have it for lunch. This obviously made the soup much thinner but it was still a hearty soup. I will make this often."

Reviewed Nov. 17, 2014

"Just made this soup- definitely one of my favorites!!!! I used fresh roasted pumpkin and blended it together with the black beans and tomatoes. Amazing recipe :)"

Reviewed Oct. 19, 2013

"By far my favorite soup recipe ever!! I would not change anything about this.

For a more detailed review and recipe, I have posted about it on my blog, Healthy Living Revelations"

Reviewed Oct. 2, 2012

"I love this, and never had black bean / pumpkin in a soup before. It will be a repeat for sure for me."

Reviewed Oct. 30, 2011

"I found this a bit bland, and agree with a previous review that I did not taste the pumpkin. Added a bit more ground cumin and a sprinkle of chili powder to my leftovers. We'll see if the flavor improves!"

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