1-Pot Pumpkin Black Bean Soup
A fusion of Thai flavors and classic chili, this 1-pot pumpkin black bean soup is perfect for colder months. It’s nutritious, easy to make, versatile, and incredibly satisfying.
Servings 4 (Servings)
Ingredients
CHICKEN optional
- 1 8-ounce chicken breast (boneless, skinless, organic, and pasture-raised when possible) OR Shredded Mexican Chicken Breast (if vegan, omit and double up on beans!)
SOUP
- 2 tsp avocado oil (or sub water)
- 1 ½ cups diced white or yellow onion (or sub shallot or red onion)
- 3 cloves garlic (minced)
- 1 tsp fresh minced ginger
- 1 medium jalapeño, minced (seeds and stem removed)
- 1 small sweet potato, diced (skin on)
- 1 (15-oz.) can diced fire roasted tomatoes with green chilies
- 1-2 cups vegetable or chicken broth
- 1 ½-2 tsp ground cumin
- 1 tsp chili powder (or add more to taste)
- 1/4 tsp ground coriander (optional)
- 1 (14-oz.) can light coconut milk (or sub full fat for a creamier soup)
- 1 cup canned pumpkin pureé (or add more for more pronounced pumpkin flavor)
- 1 (15-oz.) can black beans, drained (if not using chicken, double the beans for more protein and fiber!)
- 2-3 Tbsp lime juice
- Sea salt to taste
- 3 cups chopped greens (optional // such as kale or spinach)
FOR SERVING optional
- Fresh cilantro
Instructions
- Optional (if adding chicken): Fill a large saucepan with 4-6 cups water and bring to a boil. Add boneless, skinless chicken breast, cover, and cook for 15-20 minutes or until cooked through. Drain water and let sit to cool slightly. Using two forks (or a hand mixer), shred chicken. Alternatively, prepare 1 serving (as recipe is written) Mexican Shredded Chicken Breast and set aside.
- Heat a large pot (or Dutch oven) oven medium heat. Once hot, add oil and onion and sauté until translucent — about 4-5 minutes — stirring occasionally.
- Add minced garlic, ginger, and jalapeño and continue cooking for 1 minute or until fragrant. Add diced sweet potato and sauté for 2-3 minutes.
- Add diced fire roasted tomatoes, broth (starting with lesser amount), cumin, chili powder, and coriander (optional) and bring to a low boil. Reduce heat to a simmer, cover, and cook until sweet potatoes are tender (about 5-10 minutes).
- Add coconut milk, pumpkin purée, drained black beans (option to increase amount if not using chicken), and cooked chicken (if using). For a soupier consistency, add more broth. Cover, return to a simmer, and cook for 5-10 minutes to allow flavors to develop.
- Add lime juice (starting with lesser amount). Taste test and adjust as needed, adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for floral notes / depth of flavor, or salt to taste.
- Stir in chopped greens (optional), cover, and cook on low until wilted (about 3-5 minutes).
- Serve as is, or with your favorite grain of choice. Optional: Garnish with chopped cilantro. Store cooled leftovers covered in the refrigerator for 4-5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop until hot, adding more broth, water, or coconut milk to thin as needed.
Video
Notes
*Prep/cook time does not include preparing chicken as it’s optional.
*Loosely inspired by Gluten-Free Goddess.
*Nutrition information is calculated with 1 cup homemade broth, light coconut milk (vs. full fat), oil (vs. water), 1/4 tsp sea salt, and without optional ingredients.
*Loosely inspired by Gluten-Free Goddess.
*Nutrition information is calculated with 1 cup homemade broth, light coconut milk (vs. full fat), oil (vs. water), 1/4 tsp sea salt, and without optional ingredients.
Nutrition (1 of 4 servings)
Serving: 1 servings Calories: 345 Carbohydrates: 56.2 g Protein: 12.2 g Fat: 8.9 g Saturated Fat: 4.3 g Polyunsaturated Fat: 0.99 g Monounsaturated Fat: 2.14 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 765 mg Potassium: 677 mg Fiber: 17.2 g Sugar: 12.1 g Vitamin A: 11050 IU Vitamin C: 24.8 mg Calcium: 170 mg Iron: 5 mg