Black Bean and Pumpkin Soup

Note: Try substituting 2 cups of puréed cooked kabocha squash for the pumpkin. For a spicier soup, use 2 chipotles.

Yield: Makes 5 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 197
  • Calories from fat: 17%
  • Protein: 10g
  • Fat: 3.7g
  • Saturated fat: 0.6g
  • Carbohydrate: 39g
  • Fiber: 11g
  • Sodium: 576mg
  • Cholesterol: 0.0mg


  • 2 tablespoons ground New Mexico or California chilies
  • 1 teaspoon cumin seed
  • 1 can (14 1/2 oz.) diced tomatoes (no salt added)
  • 1 cup coarsely chopped onion
  • 2 cloves garlic
  • 1 or 2 canned chipotle chilies, drained
  • 1 tablespoon salad oil
  • 2 cans (15 oz. each) reduced-sodium black beans
  • 2 cups reduced-sodium chicken broth
  • 1 can (16 oz.) pumpkin
  • Fresh cilantro sprigs
  • Lime wedges
  • Reduced-fat sour cream


  1. 1. In a 5- to 6-quart pan over medium-high heat, stir New Mexico chilies and cumin just until they start to smoke, 1 to 2 minutes. Scrape into a blender and add tomatoes with their juice, onion, garlic, chipotles, and oil; whirl until smooth.
  2. 2. Pour chili mixture into pan. Bring to a simmer over medium-high heat, partially cover, and stir occasionally until slightly thickened, about 5 minutes. Stir in beans with their liquid, broth, and pumpkin. Bring to a simmer over high heat, then reduce heat and simmer, covered, for 10 minutes to blend flavors.
  3. 3. Whirl about 2 cups of the soup in blender until smooth, then return to pan. Garnish soup with cilantro sprigs and offer lime wedges and sour cream to season to taste.
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