ow to Make Black Bean, Pumpkin and Butternut Squash Soup

Warm, comforting, and packed with flavor, this soup blends seasonal favorites like pumpkin and butternut squash with hearty black beans and aromatic spices. Perfect for a cozy lunch or a light dinner, this recipe is nourishing, satisfying, and surprisingly simple to prepare.

Why You’ll Love This Recipe

Full of Fall Flavors: Pumpkin, squash, and warm spices make this a perfect autumn-inspired meal.
High in Fiber and Plant-Based Protein: Thanks to black beans and veggies.
One-Pot Simplicity: Easy to prepare and clean up.
Naturally Light and Filling: Satisfies hunger without being heavy.

Ingredients

• 1 cup canned pumpkin puree
• 2 cups peeled, cubed butternut squash (fresh or frozen)
• 1 (15 oz) can black beans, drained and rinsed
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 3 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp ground cinnamon
• Salt and pepper to taste
• 1/4 cup light coconut milk or fat-free half and half (optional, for creaminess)
• Chopped cilantro or green onions for garnish (optional)

Instructions

Sauté the Aromatics

• Heat olive oil in a large pot over medium heat.
• Add diced onion and cook for 3–4 minutes until softened.
• Stir in garlic, cumin, paprika, and cinnamon; cook for 1 minute more.

Add Main Ingredients

• Add pumpkin puree, cubed squash, black beans, and vegetable broth.
• Bring to a gentle boil, then reduce heat and simmer for 15–20 minutes until the squash is fork-tender.

Blend and Finish

• Use an immersion blender to partially blend the soup (or transfer half to a blender and return to the pot).
• Stir in coconut milk or half and half for added creaminess, if using.
• Season with salt and pepper to taste.

Serve

• Ladle soup into bowls and garnish with fresh herbs if desired.
• Serve warm with whole grain bread or crackers.

Nutritional Information (Per Serving, Approximate)

Calories: 170 | Carbs: 28g | Fat: 4g | Protein: 6g | Fiber: 8g | Sugar: 4g

Tips for Success

• Use Frozen Squash for Convenience: Cuts down prep time and works just as well.
• Adjust Thickness: Add more broth if you prefer a thinner soup.
• Blend to Your Texture Preference: Leave it chunkier or make it smooth—both are delicious.
• Add a Protein Boost: Stir in shredded rotisserie chicken or tofu for extra protein.

Why This Recipe Works

• Comfort in a Bowl: The warmth of the spices and the natural sweetness of pumpkin and squash create a cozy combination.
• Nutrient-Rich: High in fiber, vitamin A, and antioxidants.
• Great for Meal Prep: Keeps well in the fridge and freezes beautifully.
• Flexible and Forgiving: Easy to tweak based on what you have on hand.

Black Bean, Pumpkin, and Butternut Squash Soup is a nutrient-dense, hearty option perfect for cooler days. With its rich texture, warming spices, and satisfying ingredients, it’s a recipe that brings both comfort and health to your table—all in one pot.