Pumpkin-Black Bean Vegan Soup
This creamy vegan black bean soup combines pumpkin puree and coconut milk with cumin, pumpkin pie spice, tomatoes, and chipotle pepper for a gently smoky warmth and a pleasantly spicy kick. It makes a hearty, comforting choice for a cool-weather lunch or dinner, with the earthy beans balanced by pumpkin’s subtle sweetness.
- Prep10 mins
- Cook25 mins
- Serves3
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pumpkin-Black Bean Vegan Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 83
- Metabolic
- 48
- Digestive
- 37
- Inflammatory
- 50
- Performance
- 58
- General Wellness
- 1
Combine onion and vegetable broth in a pot over medium heat. Sauté until the onion becomes glassy, about 5 minutes. Add garlic and cumin and sauté until fragrant, about 1 minute; avoid browning the garlic.
- 2
Add black beans, pumpkin puree, vegetable broth, coconut milk, and chipotle pepper in adobo. Simmer until the soup starts to thicken, about 15 minutes.
- 3
Stir in diced tomatoes and pumpkin pie spice. Coarsely blend with an immersion blender. Season with salt and pepper.
- Calories 154.61 kcal Moderate 8%
- Protein 7.97 g Moderate 16%
- Carbohydrate 27.76 g 10%
- Total Fat 1.55 g Low Source 2%
- Saturated Fat 0.53 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.66 mg Low Source 0%
- Sodium 272.64 mg Moderate 12%
- Dietary Fiber 6.53 g Good Source 23%
- Total Sugars 4.51 g --
- Added Sugars 0.25 g Low Source 1%
- Calcium 135.79 mg Moderate 10%
- Iron 2.35 mg Moderate 13%
- Potassium 105.04 mg Low Source 2%
- Vitamin A 378.87 mcg Good Source 42%
- Vitamin C 5.18 mg Low Source 6%
- Vitamin D 0.22 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Pumpkin Black Bean Vegan Soup is made with 16 ingredients and serves 3. It takes about 35 mins and is rated easy. Key ingredients include Black Beans, Black Pepper, Chipotle Peppers in Adobo, and Coconut Milk. Each serving provides about 154.61 kcal, and is a good source of fiber.
Recipe Questions
- What is Pumpkin-Black Bean Vegan Soup made of?
- The main ingredients are Black Beans, Black Pepper, Chipotle Peppers in Adobo, Coconut Milk, Diced Tomatoes. The full list of 16 is above.
- How long does it take to make Pumpkin-Black Bean Vegan Soup?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 154.61 kcal. The full nutrition breakdown is above.
- Is Pumpkin-Black Bean Vegan Soup easy to make?
- This recipe is rated easy, with 16 ingredients and 3 steps.
- Is Pumpkin-Black Bean Vegan Soup healthy?
- Pumpkin-Black Bean Vegan Soup has an easyChef Pro health score of 53/100. Per serving, it provides 154.61 calories and 7.97 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber and vitamin A. Worth noting per serving: sodium at 272.64 mg (12% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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