I love this Pumpkin Black Bean Soup recipe because it is simple to make, I can throw it all into one pot for a complete healthy meal and it tastes yummy!  It’s a lot like chili but a little sweeter and it tastes even better the second day. Enjoy : )

Pumpkin Black Bean Soup, a delicious, healthy meal in a bowl, Forever Fit, Duncan, BC
Adapted from the Kitchen of Chris Freytag
Prep Time: 15 min
Cook Time: 30 Min
Serves: 8

2 tbsp olive oil
1 yellow onion, diced
3/4 cup diced celery
1 red bell pepper, diced
1 zucchini, diced
3/4 cup diced carrots
3 cloves garlic minced
3 (15oz) cans black beans, drained and rinsed
1 (15oz) can pumpkin
1 (15oz) can diced tomatoes
4 cups low sodium vegetable or chicken broth
1 tbsp ground cumin
1 tbsp hot sauce
salt and pepper to taste

Optional: Add 1lb. lean ground beef or chicken


  • Heat olive oil in a large pot over medium-high heat
  • Add onion, celery, and carrots to the hot pan and saute until vegetables have softened. Next add garlic and saute an additional minute
  • Add all remaining ingredients and bring to a boil. Reduce heat to low and let simmer 25 minutes.
  • Season with salt and pepper to taste and serve hot.
  • Add chicken or beef for added protein

Calories: 235,  Fat: 4.5g,  Protein: 10g,  Carbs: 42g,  Fiber: 10.5g

If you enjoy pumpkin, click on this recipe for Pumpkin Pie Bars. It’s a healthier alternative to traditional pumpkin pie.