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Black Bean-Pumpkin Soup

This healthy recipe is packed with protein from the beans and with vitamins from the pumpkin. The dollop of light sour cream adds a satisfying touch that feels indulgent. —Jennifer Fisher, Austin, Texas
  • Total Time
    Prep: 30 min. Cook: 30 min.
  • Makes
    8 servings (2 quarts)


  • 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) 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


  • Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
  • 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.
  • Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds.
Nutrition 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, 1-1/2 fat, 1 lean meat, 1 vegetable.

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Average Rating:
  • MaryAnn
    Aug 31, 2020

    This is so perfect for autumn! Also it's nutrient-rich, healthy, and most importantly affordable. The only reason I gave it 4 stars instead of 5 was that it was a little too heavy on the tomato which took away from the flavors of the beans and pumpkin. Will use again, but with half a can of diced tomatoes and add in some corn!

  • Amy the Midwife
    Feb 16, 2020

    I enjoyed this soup, but made some changes. I added smoked sausage with the onions, used beef broth instead of vegetable, and a bit more beef base. Next time I’d reduce the vinegar and gradually add more to taste, if needed.

  • Christine
    Jan 19, 2020

    I absolutely love black bean soup and this recipe seemed like something different to try that I might like. So I gave it a shot. Unfortunately, for me, it was very bland, with the exception of the flavor of vinegar. I tried to save it by adding more seasonings including salt, but it just couldn't be saved.

  • Kimosaabe
    Nov 21, 2019

    Excellent! I made this recipe to the T of ingredients and cooking instructions. It was wonderful. Very tasty, not bland at all like some have claimed. Highly recommended.

  • jshearer
    Jan 18, 2018

    This soup is pretty good, but it is a little bland for our taste. I added ground chipotle pepper, hot sauce, garlic salt, and curry powder to spice it up. I also only added one onion (which might have made it more bland) because my husband doesn't like things too onion-y

  • TGI
    Dec 29, 2016

    Bland. Will not make again.

  • 282778
    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.

  • mariagillz8
    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 :)

  • kzdrowak820
    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

  • shovelk
    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.