Pumpkin Soup with Crispy Black Beans

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Skill Level
Preparation Time 15 minutes Total Time 35 minutes
Servings 5 Cost Per Serving $1.46
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2 cupsPumpkin, diced or Canned Pumpkin Puree
1Medium Onion, roughly diced
2 clovesGarlic, smashed
2 cupsVegetable or Chicken Stock
1 tbspChili Flakes (optional)
2 tbspRosemary, finely chopped
1 canBlack Beans, drained and rinsed
2 tbspOlive Oil
1/2 tspSea Salt and Freshly Ground Black Pepper


  1. Warm a soup pot over medium heat
  2. Add 2 tbsp olive oil. Add onion and garlic and cook until softened, about 5 minutes. Add chili flakes (optional)
  3. Add pumpkin dices or puree, mix well. Add stock and simmer. If using diced pumpkin, cook until soft (simmering about 20 minutes). For puree, cook for about 10 minutes. Season to taste.
  4. In a saute pan add black beans, olive oil, and rosemary. Cook until beans start to crack and crisp up. About 5 minutes. Serve with the soup.


  • Need a boost of energy? Choose starchier vegetables like pumpkin, squash or potatoes because they're higher in calories compared to other vegetables like cucumbers, spinach or peppers.
  • Make every bite count! Half a cup of pureed pumpkin has 40 calories, 4 grams of fibre and packed with immune boosting nutrients like vitamin A (200% of your recommended daily intake) and potassium, which has almost as much potassium as a banana.
  • Pair together! Always combine a plant based source of iron such as black beans with vitamin C foods like pumpkin to help increase iron absorption. Half a cup of cooked pureed pumpkin is a good source of vitamin C.