Black Bean Soup And Pumpkin
A hearty black bean and pumpkin soup with smoky cumin and tangy sherry vinegar, perfect for chilly days and savory comfort food lovers.
Ingredients
Instructions
- Wash the black beans in cold water, picking out any foreign matter.
- In a large bowl or pot, cover the beans with cold water and soak overnight.
- Drain the soaked beans before cooking.
- Heat vegetable oil in a large pot over medium heat.
- Add chopped onion and minced garlic; sauté until fragrant and translucent.
- Add canned tomatoes and cook for a few minutes.
- Stir in cumin and cook briefly to toast the spices.
- Add the soaked beans, pumpkin puree, and 2 to 3 cups of vegetable or beef stock.
- Bring to a boil, then reduce heat and simmer until beans are tender, about 1 to 1.5 hours.
- Stir in salt, sherry vinegar, and sherry; cook for another 10 minutes.
- Adjust seasoning as needed and serve hot.
Tips & Substitutions
For a thicker soup, blend a portion of the beans after cooking and stir back in. If you don't have sherry, white wine vinegar can work as a substitute. To enhance the flavor, consider adding diced green chilies and hominy for a twist. For a vegan version, simply omit the sherry and use vegetable stock. Adjust the consistency with additional stock if needed.
Serving Suggestions
Serve the soup hot, garnished with fresh cilantro or a dollop of sour cream for added richness. It pairs beautifully with Mexican tortillas or a side of Linda's Salsa for a flavorful contrast. For a complete meal, consider adding a side of Mexican fruit salad for a refreshing touch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm on the stovetop over low heat, adding a splash of stock or water if the soup has thickened. This soup also freezes well; just portion it out and freeze for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Black Bean Soup And Pumpkin contains roughly 813 calories, with 21g protein, 57g carbohydrates, and 66g fat. It is an excellent source of iron (222% of the Daily Value), vitamin A (107% of the Daily Value), and calcium (86% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 2410mg per serving (105% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned black beans instead of dried?
Yes, you can use canned black beans for a quicker preparation. If using canned beans, skip the soaking and cooking steps, and add them directly to the pot after sautéing the onions and garlic. Reduce the simmering time to about 20-30 minutes to allow flavors to meld.
Is this soup suitable for a vegan diet?
Absolutely! This black bean soup can easily be made vegan by omitting the sherry and using vegetable stock instead of beef stock. The pumpkin puree adds creaminess, making it a satisfying meal for anyone following vegan recipes.
What can I add to this soup for extra protein?
To boost the protein content, consider adding cooked quinoa or diced tofu. You can also serve the soup alongside a protein-rich dish like beef taco dish for a hearty meal. Both options complement the flavors of the soup well.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).