Black Bean Pumpkin Soup

Black Bean Pumpkin Soup


This pumpkin and black bean soup is cooked in a tomato and coconut cream base and seasoned with curry, cumin and a dash of cayenne.


Black Bean Pumpkin Soup

Ingredients                              Makes: 8 Servings
2 Tbsp coconut oil ~or~ avocado oil
1 onion, diced
2 Tbsp curry powder
2 1/2 Tbsp cumin, ground
1/2 tsp sea salt
dash cayenne pepper
3 cups vegetable broth            *Try our Vegetable Herb Broth recipe!
2 cups tomatoes, cooked ~or~ 1 can of diced tomatoes
1 cup black beans, cooked ~or~ 1 can of black beans, drained and rinsed
4 cups pumpkin, cooked and pureed, minced or shredded (1 to 2 sugar or pie pumpkins)
1 cup or can of coconut milk
1 handful parsley or cilantro, chopped for garnish

Preparing the pumpkin. Heat oven to 350 degrees F. Remove the pumpkin stem and clean the outside of the pumpkin. Cut pumpkin in half and then cut again into quarters; remove the pith (the spongy and stringy plant tissue) and the seeds.  Place the cut pumpkin skin side up in a large roasting pan. Add 1/4-inch of water to the bottom of the pan and bake uncovered for 1 hour or until tender. Remove from oven and allow to pumpkin to cool for 15 to 20 minutes. When cooled, cut away the outer skin from the pumpkin flesh. Shred or puree the pumpkin with a food processor or by hand. Put aside in a bowl.

Making the soup. Heat oil in a large and deep saucepan over medium heat. Sauté diced onion 4 to 5 minutes or until translucent. Add only 1/2 cup vegetable broth and then mix in spices; curry, cumin, salt, cayenne. Cook spice mixture for 30 seconds to 1 minute or until fragrant. Then stir in remaining broth, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a gentle boil. Reduce heat to medium-low and then stir in coconut milk. Simmer 5 minutes, adjust seasonings and serve garnished with parsley or cilantro.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe!

This recipe is an excellent source for the essential nutrients: Vitamin A, Folate, Iron and Potassium.

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