Quinoa Black Bean Pumpkin Soup {Gluten-Free, Vegan}

Quinoa Black Bean Pumpkin Soup {Gluten-Free, Vegan}

Note: If you like vegan quinoa dishes then check out my vegan category with over 100 recipes, such as:

Quinoa Black Bean Pumpkin Soup makes for a hearty and filling meal full of healthy and nutritious ingredients. Gluten-Free and Vegan too.

Quinoa Black Bean Pumpkin Soup Recipe

GF/DF Avocado Recipes Ebook

Get My Weekly Meal Plan Plus My FREE GF/DF Avocado Recipes Ebook.

I had the greatest week last week. It all started with a family reunion in NJ with D, my parents and a whole range of cousins, aunts and uncles. I look forward to these weekends every single year.

Nothing makes me happier than being surrounded by friends and family and I absolutely loved having the weekend to spend with all my cousins, aunts, uncles, parents and D.

The seven of us kids (and by kids, our ages range from 18 to 30) spent the weekend frolicking in the pool, playing tennis, building human pyramids, forming funny photo opportunities and drinking everything from jello shots to fancy prosecco.

I then spent the rest of the week in Jersey hanging out with my two cousins before they made their way back to California. We laid out by the pool, took a trip out to Brooklyn and Manhattan to see one of my closest friends and spent a full day running around the Ground for Sculpture park.

The fun all came to a halt last Saturday morning, when I got my lower two wisdom teeth removed.

Back to reality.

Can’t say I’ve ever been in so much pain before. It has been quite the recovery and this week has been quite the contrast from last week.

For one I’ve been on a strict liquid diet so it’s been all smoothies, creamy soups and juices.

Quinoa Black Bean Pumpkin Soup Recipe

Really what I wish I could eat is this quinoa black bean pumpkin soup but I don’t think my gums are ready for it yet. Until then I share it here with you, hoping you make it so I can live vicariously through each delicious spoonful. Vegan Creamy Pumpkin Soup

Luckily for I’m not completely devoid of delicious soups and right now I can happily enjoy a brimming bowl of my Vegan Creamy Pumpkin Soup {GF}ย 
which I also must mention since naturally if I’ve got your attention with this post then you must be a lover of all soups in general. Or maybe just fall themedย soups? Or just vegan soups? Either way you simply cannot go wrong with both of these recipes right here.

So if you’re suffering from wisdom tooth surgery you can safely and happily slurp on this vegan creamy pumpkin soup, otherwise you’ve got my all time favorite quinoa black bean pumpkin soup to sample first!

My quinoa black bean pumpkinย soup is hearty and filling with a hint of spice and chili to really bring the flavors out. The black beans, quinoa and pumpkin give the soup some real substance and make it fit for a full meal.

Gluten-Free, Vegan and ready within 35 minutes.

Quinoa Black Bean Pumpkin Soup Recipe

25 vegan and gluten free recipes

Exclusive Bonus: Download 25 of my all time favorite vegan and gluten free recipes.

Yields 4

Quinoa Black Bean Pumpkin Soup {Gluten-Free, Vegan}

Quinoa Black Bean Pumpkin Soup makes for a hearty and filling meal full of healthy and nutritious ingredients. Gluten-Free and Vegan too.

10 minPrep Time

25 minCook Time

35 minTotal Time

Save Recipe


  • 1 tablespoon olive oil
  • 1 onion, diced
  • 5 cloves garlic, diced
  • 1 red chili pepper, diced
  • 3 cups cubes pumpkin
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup quinoa
  • 20 ounce can black beans (rinsed and drained)
  • 5 cups vegetable broth
  • 2 bay leaves
  • For garnish:
  • 1 avocado, cubed
  • handful cilantro, diced
  • 1 lime, cut into wedges


  1. Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
  2. Add pumpkin and spices and cook for a couple minutes.
  3. Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.
  4. Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
  5. Served garnished with cilantro, avocado and lime juice.
Recipe Type: Soup



After Post

Get Healthy Recipes Sent To Your Inbox

How would you like to have a meal plan sent to you every Sunday to help you plan out the week and stay healthy?


And add me on social media!


    • Vicky says

      Thanks so much! By dinner on day 8 I was finally able to eat my first solid food so that has been a very pleasant surprise! : ))

  1. says

    I just love this Soup it looks so comforting and full of flavor. Thanks so much for sharing your awesome recipe with Full Plate Thursday and have a great weekend!
    Come Back Soon,
    Miz Helen

  2. says

    I am in LOVE with this recipe! I must make! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! ๐Ÿ™‚ I can’t wait to see what you share this week!


  3. Amanda says

    This looks so great! For the cubed pumpkin, do you think 3 cups canned pumpkin would work? I’m new at cooking so I’m unsure how i could get pumpkin cubed!

    • Vicky says

      I have never cooked with canned pumpkin before so not too sure how that would work. To cook with pumpkin you have to peel (or cut off) the outer skin, scoop out and discard the seeds in the middle, and then just use a share knife to cut it up into smaller cubes. If you are using the canned pumpkin you would probably want to add that towards the end of the recipe since it is already fully cooked.

    • Vicky says

      Thanks! Add both uncooked quinoa and pumpkin to the soup. It all cooks together with the broth so when you soup is cooked both the quinoa and pumpkin should be cooked through (and that’s how you’ll know it’s ready) : ) Enjoy!

  4. Nora says

    Made this today & it was great! I added in about 1ish cups of peanut butter and a splash of soy sauce at the end, and it made the soup extra rich and flavorful!

  5. Crystal Robinson says

    I was super excited about this soup and made it but mine had a very bitter aftertaste. Any thoughts on why? Is quinoa bitter?

    • Vicky says

      Hi Crystal. So sorry to hear that the soup came out bitter. The only idea I have is that it could be from the quinoa. If the quinoa is unwashed it can be bitter (due to the saponins coating the quinoa which are in fact bitter). You can buy the kind that is already prewashed or you can prewash it yourself. I sometimes rinse it before cooking, though sometimes I do not so it is not a necessity, but it might depend on the brand. Do you know which brand of quinoa you used? Bob’s Red Mill Quinoa needs rinsing to remove the saponins, while Ancient Harvest Quinoa comes pre-rinsed. Did you rinse it before using? I think the bitterness could have come from unwashed quinoa. If you do give the soup another chance make sure to rinse the quinoa beforehand. I will add a note in the recipe about that. Once again so sorry the soup did not turn out well for you.

  6. Crystal Robinson says

    Thanks for responding so quickly! I think it was the quinoa. However, the longer I cooked it the better it got. Thanks for the info next time I will know to rinse it first:)

  7. Dawn says

    did a search for pumpkin black bean soup and happened upon yours…..I have all the ingredients except cubed pumpkin I do have canned pumpkin, would that work?

  8. Nicole says

    I made this soup with a few changes and it was super yummy! I had butternut squash and pumpkin purรฉe so I used that. I also added some fresh sage to the pot. I don’t think this soup will be around for long!

  9. Marla says

    This was delicious!! Thanks for sharing. My family enjoyed it very much. I used butternut squash though. That’s what I had on hand.

    • Vicky says

      So happy you liked it! I am sure the butternut squash worked perfectly too! I use that in place of pumpkin and vice versa all the time : ))

  10. says

    Looks delicious! I will definitely have to try this out. My boyfriend is gluten-free, but he hates quinoa. So, I’ll have to lie to get him to eat this.

    • Vicky says

      Oh no so sad that he hates quinoa! You’ll have to trick him somehow — there’s got to be a way he wouldn’t mind eating it!!

    • Vicky says

      I wish I had some pumpkin to work with! Can’t find any here in Costa Rica! Hope you’re cooking up a pumpkin storm : )

  11. says

    Great recipe! I eat a lot of black bean soups and stews but never thought of adding quinoa or pumpkin. I like your site and your lead magnet totally worked on me:) Just signed up to get the weekly recipes!

    • Vicky says

      Both quinoa and pumpkin (or any squash really) are great additions to soups and stews : ) Thanks for signing up for the weekly recipes : ))

  12. Adi says

    That sounds absolutely delish and suits the season because it’s almost Halloween and there are pumpkins everywhere. Thanks for sharing.

  13. says

    This looks amazing! We love quinoa at my house and I’m really tried to eat healthier. I’ve been really bad lately so it’s time to get back on the wagon. I’ve been wanting some great soups for the cold weather so this one is going on my list!

  14. Alex says

    So I don’t really comment on blogs regularly but I believe in giving praise where praise is due. So I wanted to let you know that this recipe has now been a favourite in our home for over a year now. It was the first recipe my 4 year old claimed she loved after transitioning to a vegan only diet, and trust me she doesn’t claim to ‘love’ a lot of food unless we’re talking about cakes. Now she’s 6 and she still asks for this dish ALL the time. I promise that is no exaggeration. Anyway, long story short, this is an amazing recipe and thank you so much for sharing it on your site and helping families like mine create delicious and healthy meals that the whole family can enjoy ๐Ÿ™‚

    • Vicky says

      I am so happy and flattered to hear this Alex! Thanks for taking the time to comment and let me know that your daughter loves this recipe! That simply makes my day : ))

  15. Adam says

    This soup looks and reads so delicious!!! Could another canned bean such as red kidney be successfully subbed for the black beans? Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *