Black Bean and Pumpkin Soup

Source: Cornell Food and Nutrition Education in Communities

Serving size: 1 cup

Servings per recipe: Yields about 14 servings

Don't be afraid of the pumpkin in this recipe! Pumpkin purée is full of nutrients and is a good substitution for cream to thicken soups!

View Nutrition Facts


3 15 oz. cans black beans

1 16 oz. can diced tomatoes

  • 1 1/4 cups onion, chopped
  • 4 cloves garlic, chopped
  • 2 tablespoon olive oil
  • 2 tablespoon ground cumin
  • 1/2 teaspoon pepper
  • 4 1/2 cups low fat, low sodium beef broth
  • 1 16 oz. can pumpkin purée
  • 1/2 lb. chopped ham
  • 4 tablespoons apple cider vinegar
  • 1 tablespoon of plain low fat Greek yogurt (optional)


blender, sharp knife, cutting board, large soup pot, measuring cups, measuring spoons, mixing spoon


1. Purée beans and tomatoes in blender, set aside.

2. In a large pan, heat oil. Add onion, garlic, cumin and pepper and cook until lightly browned.

3. Stir in bean/tomato purée, beef broth and pumpkin.

4. Let simmer 25 minutes, or until thick enough to coat back of spoon.

5. Add ham and vinegar; stir until heated through.

6. Serving Suggestion: top with a tablespoon of plain low fat Greek yogurt.

More About Pumpkins

How to Select

Select pumpkins that are firm and heavy for their size.

How to Store

Short Term: Keep in dry, dark place. Use before skin turns soft or moldy. Long Term: Keep in dry, cool place, such as areas of basement or pantry. 2-6 months. Check regularly for mold. Freeze: Boil or bake until soft, puree or mash, pack in containers and freeze.

How to Prepare

Rinse. Cut and remove seeds. Bake, steam, microwave or boil until tender. Roast until soft, peel and purée. Make pumpkin pie, use purée for pumpkin soup, muffins, cakes, cookies, pancakes, breads & pudding. Bake or roast peeled chunks until soft with brown sugar or maple syrup.