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Pumpkin Bean Soup

November 20, 2012

This healthy soup, comes together in less than 30min, is sure to satisfy appetites and impress friends. Most pantries contain these ingredients. If not, please use what you have, play, have fun.

Here’s the recipe!

Pumpkin Bean Soup


  • 2  15oz canned beans drained and rinsed (I used black and navy beans)
  • 1 can pumpkin (organic is best)
  • 3 cups stock or broth (I prefer homemade)
  • 1 med yellow onion diced
  • 3-4 cloves roasted garlic – 1 heaping TBSP (I usually have homemade roasted garlic  if not just use 2 cloves)
  • 1 -1 1/2 tsp cumin
  • 2 TBSP Apple cider vinegar
  • Seasonings to taste. (I used Sel de Cuisine from the Golden Fig, red pepper flakes, salt and pepper.)

How To:

  1. In a large dutch oven saute the onion in a little olive oil until soft and slightly translucent. Tip: lightly salt onions to bring out the water and speed up the process. Add roasted garlic and cumin and cook about 1-2 minutes longer until warm and fragrant.
  2. Transfer the onions/garlic mixture to your blender (like a Vitamix or Blendtec) to this add the rinsed beans, and enough stock to get it moving. Blend until smooth. Transfer back into the dutch oven. Add the canned pumpkin into the blender with some stock to loosen it up, add this to the dutch oven with the remainder of the broth.
  3. Add the vinegar and seasonings. Simmer on low until heated through. About 10-15 min.
  4. Season to taste. Additions to this are endless, we rocked it with some salsa. Sour cream would also be lovely.

This base recipe is a wonderful launching pad for endless possibilities. No pumpkin try cooked sweet potato or carrot. No black beans? Try cooked lentils or garbanzos. No cumin? Try curry, or Italian seasoning. Have left over veggies? Add them in. Left over chicken? Stir it in at the end. Don’t have a blender? Hand mash the beans, and serve it chunky style.

Oooh ooh…I just had an idea. This would be a tasty soup to make with Thanksgiving left overs! Sub in sweet potatoes/ mashed potatoes/ roasted veggies for the pumpkin. Homemade turkey stock for the broth. Throw in a couple cans of white beans, onions, garlic, some poultry seasoning or curry. Stir in left over turkey. Garnish with left over cranberry sauce or stuffing. YUM!!!

Create, have fun, enjoy!

Have a wonderful and SAFE Thanksgiving.



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