I hosted a salad potluck for a group of vegan friends. Everyone was asked to bring a favorite salad to share. The day before our gathering, my friend Joanie reached out to ask if she could bring a pot of soup instead. Naturally, I said yes — and I am so glad I did. She arrived with the most incredible Pumpkin Black Bean Soup, and it absolutely stole the show. It paired beautifully with our salad buffet, and I’m pretty sure every one of us went back for seconds. By the end of the afternoon, the pot was scraped clean. We all begged Joanie for the recipe!
I’ve been making this soup on repeat ever since, and I can’t believe I waited this long to share it with you. It uses simple pantry staples, comes together in minutes, and cooks effortlessly in the Instant Pot. It’s cozy, nourishing, and unbelievably easy — what’s not to love?
You have no idea how difficult it is to photograph black bean soup! It’s almost impossible to make it look good. Just know that it really does taste delicious. It is such a different flavor because of the unusual combination of allspice, cinnamon and black pepper. It all works perfectly well together with the canned pumpkin which adds fiber, creaminess and flavor.
Nutmeg Notebook
I have met the nicest people since going plant based. I first met Joanie when she attended one of my whole food plant based cooking classes. She is so much fun to be around – love her positive attitude. She had a knee replacement since I had last seen her and she looked fabulous! While Joanie was recovering from her surgery a friend brought her this soup and kindly shared the recipe. Thank you for passing it on and sharing this wonderful recipes with all of us Joanie.
For more delicious pumpkin recipe check out my 10 Most Delicious Pumpkin Recipes post.
I like to double this recipe – it fits nicely in the 8 QT Instant Pot. If you have the 6 QT you can double the recipe but hold out 2 cans of beans and add them after it has cooked. Garlic goes well with black bean soup and is really healthy so I add a few cloves of garlic to the recipes as well. With an immersion/stick blender you can blend the soup right in the Instant Pot. Love that. If you want it to have more texture add another can of drained beans after blending the soup.
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A drizzle of your favorite balsamic vinegar is a nice touch just before serving. I like the California Balsamic Sweet Heat but Gilroy Garlic, Smoked Hickory, or just plain balsamic would also be delicious. The Date Lady Hot Date – date syrup infused with chili peppers is fabuous drizzled on this soup.
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I like to serve this soup with a beautiful side salad. This Mexican Chopped Salad with Crispy Tortilla Strips is a perfect match.
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A batch of these Corn Bread Muffins served with soup is always a good idea.
This Fall Salad With Crunchy Japanese Sweet Potato Croutons is a crowd pleaser and will go nicely with the soup recipe too.
For dessert I mad the simple but fabulous Fall Pudding and topped it with pomegranate seeds. Check out this Pumpkin Recipe Round UP for more fabulous recipes that use pumpkin.
Substitutions
Fire roasted tomatoes – diced tomatoes
Canned pumpkin – canned butternut squash or
about 2 cups of fresh cooked pumpkin or fresh cooked butternut squash
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🌱 Nutritional Benefits
This Pumpkin Black Bean Soup is not only full of flavor, but also brimming with health-boosting ingredients:
- Black beans: A great source of plant-based protein, fiber, and folate to support heart and digestive health.
- Fire roasted diced tomatoes: Rich in vitamin C and lycopene, an antioxidant that helps fight inflammation.
- Pumpkin: Loaded with vitamin A, fiber, and antioxidants that strengthen immunity and promote eye health.
- Onion: Provides antioxidants and compounds that support heart health and reduce inflammation.
- Garlic: Boosts immunity and offers powerful anti-inflammatory benefits.
- Allspice: Adds warm flavor while delivering antioxidants that may aid digestion.
- Cinnamon: Helps regulate blood sugar and offers anti-inflammatory properties.
- Black pepper: Enhances nutrient absorption and provides antioxidant support.
- Vegetable broth: A light, hydrating base that adds minerals and depth of flavor.
- Balsamic vinegar: Rich in antioxidants and may help regulate blood sugar and digestion.
Joanie’s Pumpkin Black Bean Soup
Ingredients
Equipment
Method
- Set Instant Pot to saute mode, using a small amount of the vegetable broth saute the onion and garlic for 2-3 minutes. Add the rest of the ingredients, give it a stir. Put the lid on and set it on high pressure for 5 minutes. Allow natural pressure release. Using an immersion blender, blend to desired consistency. The first time I made this I was using my new immersion blender which is far more powerful than my old one and I over blended it! So then I added an extra can of beans to give it some more body. We liked that so well that I have continued to do that. After the soup is in the bowl drizzle your favorite balsamic vinegar over the top. If you have any of the California Balsamic flavored vinegars use one of your favorites. I like the Sweet Heat on this one. Yum!
Notes
Tried this recipe?
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It sounds delicious Tami. I’ll definitely give it a try. My favorite go to black bean soup recipe is a Dr McDougall one, although I add extra liquid. It’s so simple and quick to make when you need a filling soup in a hurry and feel too tired to “cook”. Thanks again for the recipe.
I can relate Caroline – sometimes I am too tired and don’t want to cook and that is when I need quick and easy recipes like this one. That black bean soup you mentioned sounds like a winner too!
Happy Cooking,
Tami
Yes it’s three cans of black beans, salsa, veggie stock and spices. Now easy is that? Done in 10 minutes?
Caroline that is pretty quick and easy!
This soup sounds delicious and your picture makes it look delicious! I especially love how fast it is to make. It’s great for those days when dinner sneaks up on you and you need something quick.
Indeed, Michelle it’s perfect for a last minute meal!
This soup is AMAZING! So quick and easy and delicious. Definitely a recipe that will be added to my regular cold weather rotation. Do not forget to add some balsamic vinegar to each serving as that finishing touch really puts it over the top!
Thank you for your review Kathy – it is such a good soup and you are right that drizzle of balsamic vinegar is the crowning touch.
great soup; a keeper; the next day it is even better.
I am so glad you liked it. I agree it is even better on day two! Happy New Year!
Hello! What size can of Glen Muir diced tomatoes did you use for the recipe as written? I’m assuming the 14.5oz but wanted to make sure! Thank you!
Yes, that is the size.
Hi, how would you adjust if you don’t have an instant pot?
Find a recipe that is similar and adapt the cooking time.
Hi, Janie, I just made this on the stove top, and it was super easy! I sautéed the onion and garlic first, then added the rest of the ingredients, brought it to a boil, covered it and let it simmer for 40min. Then I used my immersion blender. Turned out fantastically!!!
So good! Please than Joanie for sharing!!! I will definitely make this again!!!
Lol, please *thank* her
Yes of course I will thank her for you! I am so glad you enjoyed it.
Super good!
Used 3 cans of beans also.
This is a keeper recipe.
I am so glad you liked it! It’s so easy to make and big on flavor.
I’ve made this three times, and froze into 1 cup servings in glass containers. I stack them in the freezer and try not to give too many away to my food swap friends no matter who hard they hint or outright beg. I send them the recipe instead! I use chopped tomatoes with chilis instead of the Muir Glen.
That’s great Melanie!
I have not made this yet. I plan on making this recipe within the next week. When you say “I added an extra can of beans to give it some more body. We liked that so well that I continued to do that”. Did you add the extra can to the basic recipe with 2 cans of black beans making it 3 cans total or to the doubled recipe with 4 cans of black beans making it 5 cans total?
I add extra beans after it is cooked. You can add one or two cans of beans with a single or double recipe – there is no right or wrong – just whatever you like.
Thank you for replying. I did make this with the 2 cans, used the immersion blender, then added 1 more can for texture. It turned out great and I loved it. I put this recipe in my favorites folder to make often, like I do your Smoky Vegan Beans & Rice recipe. I especially like that recipe because it uses dried black beans instead of cans. I would love to make Joanie’s Pumpkin Black Bean Soup in the InstaPot with dried black beans. Have you made it with dried black beans?
Hi Helen, I am glad you like the recipe. I have not tried making it with dried beans.
I made this recipe and it was delicious. I was wondering if I could use dry black beans instead of canned black beans for this recipe? If so, how would I do that?
This has quickly become one of my all-time favorite soups. It is so good! The tanginess of the pumpkin blends with the warming spices beautifully, and the black beans give it a heartiness. So delish!
I am so glad you like this recipe. Thank you for sharing your review!