Black Bean Pumpkin Soup

Photo by MiloSnap Photography

Colder days call for warmer foods. This soup can be as spicy or as mild as you like but flavorful and satisfying no matter what.


  • 1 tbsp olive oil
  • 2-3 cloves garlic, minced
  • 1 15-oz can black beans (low sodium=bueno)
  • 1 15-oz can canned pumpkin
  • 1 15-oz can diced or stewed tomatoes
  • 2 c water
  • cumin
  • chili powder
  • cinnamon
  • pepper
  • red pepper flakes


  1. In a large pot, sauté garlic in olive oil on medium heat.
  2. Add beans, pumpkin, and tomato, then spices.
  3. Add water and stir well.
  4. Simmer for about an hour, stirring occasionally. You’re welcome to use an immersion blender to puree the soup, but why make it more complicated?

Serve with a side of cornbread.

What to pour:

If the cold weather has you leaning toward red, you want something fruity and a little bit bold. A Syrah or Merlot would work nicely. You could also try this dish with a rosé.

Categorized as Features

By Jess Cording

is a food and nutrition writer living in New York City, where she is also studying to become a registered dietitian. Visit her blog for health news, recipes and more.