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

Name: Quinoa Black Bean Pumpkin Soup {Gluten-Free, Vegan}
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 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)

Black Bean Pumpkin Soup with quinoa makes for a hearty and filling meal full of healthy and nutritious ingredients. Gluten-Free and Vegan too. Perfect for a fall weeknight.

……….Click here to PIN this recipe for later……….

Black bean pumpkin soup with quinoa is about to become your new favorite healthy vegan dinner recipe. But before we can talk soup, this post starts off with a bit of a personal share.

[thrive_leads id=’15417′]

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 New 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. After such a fun week, getting your wisdom teeth removed is an enormous contrast.

Can’t say I’ve ever been in so much pain before. Oh and did I mention that they only gave me local anesthesia during the procedure? Let’s just say the pressure during the procedure was excruciating. I actually thought my brain might explore.

It has now been quite the recovery and after a week of non stop fun this week everything has come to a halt.

For one I’ve been on a strict liquid diet so it’s been all taro smoothie or spinach breakfast smoothie every morning.

At least for lunch I can happily enjoy a brimming bowl of my Vegan Creamy Pumpkin Soup {GF}, or my vegan zucchini soup, or even my vegan roasted cauliflower soup. What would I do without creamy soups at this time in my life?

Really what I wish I could eat is this quinoa black bean pumpkin soup but I don’t think my gums are quite 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.

Once I had made this quinoa black bean pumpkin soup recipe I knew it was going to be in my regular fall soup rotation. It is simply the best soup ever. So hearty, so rich yet full of healthy delicious ingredients. From soft and creamy pumpkin to hearty black beans and protein filled quinoa, this quinoa black bean pumpkin soup can easily be your entire meal. Top with avocados and fresh cilantro for the finishing touch.

Once I start to feel better I’ll certainly be treating myself to a bowl of this quinoa black bean pumpkin soup (or perhaps my vegan vegetable soup with cherry tomatoes, chickpeas and olives, or my copy cat vegan Panera Broth bowl with lentils & quinoa, or my vegan butternut squash stew with tomatoes and quiona. There are a lot of recipes to choose from!

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

My quinoa black bean pumpkin 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.

If you’re looking for vegan dishes similar to my quinoa black bean pumpkin soup then check out my vegan category with over 100 recipes, some of my favorites being:

Vegan Quinoa Power Bowls with Roasted Veggies and Avocado Sauce {GF}
Thai Veggie Quinoa Bowls {Gluten-Free, Vegan}
Vegan Sweet Potato and Chickpea Salad {GF}
Vegan Sweet Potato Tofu Burger {GF}
Pesto Quinoa with Walnuts Avocado Kale & Zucchini {GF, Vegan}
Alfalfa Salad with Kale, Quinoa and Avocado {GF, Vegan}
Kale Quinoa Salad with Apples, Walnuts and Cranberries {GF, Vegan}
10 Gluten-Free and Vegan Soup Recipes

[thrive_leads id=’15426′]

How to make my black bean pumpkin soup with quinoa

3.67 from 72 votes

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

Prep Time

10 mins

Cook Time

25 mins

Total Time

35 mins

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

Course: Lunch, Soup

Cuisine: American, Healthy, Vegan

Servings: 4

Calories: 384 kcal

Author: Vicky Berman

Ingredients

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

Instructions

Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
Add pumpkin and spices and cook for a couple minutes.
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.
Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
Served garnished with cilantro, avocado and lime juice.

Nutrition Facts

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

Amount Per Serving

Calories 384 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 1g6%

Sodium 1728mg75%

Potassium 1213mg35%

Carbohydrates 57g19%

Fiber 16g67%

Sugar 7g8%

Protein 14g28%

Vitamin A 8215IU164%

Vitamin C 40.9mg50%

Calcium 111mg11%

Iron 5.4mg30%

* Percent Daily Values are based on a 2000 calorie diet.

108 Comments

Ooh this looks sooo good! I am definitely pinning it to make when I have pumpkin on hand! Feel better soon!

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! : ))

This sounds so unbelievably delicious! Perfect vegetarian dish for fall. Pinned…and I CANNOT wait to try this!

Thanks so much! Definitely a perfect fall dish : ))

Yum. This looks so wholesome and delicious!

Thanks so much!

What an original soup! I love the addition of chili pepper; I’m keeping this in my favorites. Thanks!:-)

Thanks so much! The chili pepper gives it a bit of a kick which I love : )

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

Thanks so much. A perfect soup for the coming fall : )

Thanks so much for sharing this with us at Simple Lives Thursday. A friend just gave us a bunch of butternut squash, do think it could be a substitute for the pumkin? Hope to see you again this week.

I’m sure the butternut squash would be great in this recipe! Let me know how it turns out if you end up making it : ))

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! 🙂 I can’t wait to see what you share this week!

Cindy

Thanks so much! Hope you enjoy the soup — great for the cooler fall weather that is upon us : ))

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!

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.

This looks perfect for dinner tonight!
Do you cook the quinoa before or put it in raw? Also with the pumpkin? Thanks!

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!

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!

Wow love the idea of adding both peanut butter and a splash of soy! Will have to try that next time : ))

I love using pumpkin in savory dishes. In fact, I am creating a list of Savory Pumpkin Dishes to share on one of my latest recipes. Can I include the link for this soup?

Of course! I would love my recipe to be included in your round up! No need to even ask!

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

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.

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:)

Glad to hear that cooking it longer helped reduce the bitterness!

I made it and was espectacular!!! Thanks so much!!!

So glad to hear that Dunia!

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?

You can try using the canned pumpkin. It might come out a bit differently but it will still be delicious : )

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

So glad you enjoyed the soup!

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

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 : ))

This looks great. Im always looking for quinoa recipes. This one is on my list now:)

http://polkadotsandcurry.com/2015/10/24/henna-tattoos-a-work-of-art/

Thanks! This is one of my favorite quinoa recipes so I hope you give it a try!

This combines so many of my favorite ingredients. Pinning for later. I hope you are feeling better!

Mine too! I love this soup : )) Haha yes the wisdom teeth eventually healed!

I’ve never heard of pumpkin soup (except in a video game called Legend of Zelda) haha. This looks so healthy 🙂

You have to try it! And I have never heard of a game called the Legend of Zelda 🙂

Yum, yum, yum. This recipe has my name written all over it, I love every ingredient in this dish! Plus, it’s perfect for these cool fall evenings we’ve been having! I can’t wait to make this!

Aw thanks so much Stacey! One of my favorite recipes 🙂

I’m a vegan so this recipe is perfect!! It looks so delicious and full of yummy ingredients! Thanks for sharing!!

One of my favorite vegan soups 🙂

this looks absolutely delicious! I will definitely be giving it a try!

Thanks! It’s the perfect fall themed meal : )

This looks so good! Full of flavors and contrasting textures, but so light and lovely!

Exactly! 🙂

I can’t wait to try this!

Let me know how it turns out if you do!!

Yummy! This looks great. Pinning to remember to make later.

Thanks! and thanks for sharing 🙂

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.

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!!

Bummer about your wisdom teeth! But on a side (happy note), this soup looks amazing! Pinning now. Great work – cannot wait to try it!

Thankfully they’re all healed now : ) Thanks for pinning!

yum! this seems very tasty! i made something similar but without the pumpkin – a sort of quinoa chilli – very filling!

http://www.footnotesandfinds.com

Ooo quinoa chill sounds fabulous as well!

We’ve got loads of pumpkins at the moment so I’m looking for recipes. And this one sounds bloody awesome. Thank you!

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 : )

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!

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

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

Yes it’s the perfect fall themed recipe : )

This looks amazing! A nice change from all the butternut squash soups out there right now (not that I don’t love those too 🙂 ).

Thanks! Do love butternut squash soups too! But this one right here is even heartier 🙂

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!

Thanks! Quinoa is the best right?! Hope you enjoy this recipe — one of my favorites!

I try to incorporate something healthy in at least one meal. Quinoa sounds like a great addition to this pumpkin soup. Thanks for sharing!

Quinoa is the perfect healthy incorporation into any meal! Though pretty much everything in this recipe is healthy!

you’ve managed to make something healthy that looks DELICIOUS!! YUM!!

Thanks!!

Wonderful soup! the coriander, avocado and lime juice made it all the more special!

So glad you liked it!! : )))

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 🙂

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 : ))

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

Yes you can definitely use kidney beans instead. Enjoy!

Amazing recipe…..really easy too! Thank you for sharing! I crumbled some feta on top….delicious

Great idea! So glad you enjoyed this soup : ))

Each week when I read your blog, Im amazed at how easily I could learn to eat healthier… Vegan,, GF, but still so full of flavor! Thank you!

Aw thanks so much Michele!

I just made the Quinoa Black Bean Pumpkin Soup last night as a prep for today’s lunch. But my hubby and I had samples and it was so delicious. Although, I thought I had black beans, but I did not and had to use kidney beans. Still awesome. I’m looking forward eating this soup in a couple of hours. And I’m not a huge soup fan either.

So glad you’re happy with the soup and thanks so much for commenting to let me know! Kidney beans sound like a perfect substitute so don’t worry about not having black beans to use!

This soup is fantastic! What a delicious, healthy, filling meal for a cool autumn day….I already can’t wait to make it again. Thanks so much!

Thanks! Definitely one of my favorite soup recipes!

I made this, following the recipe exactly, right down to the garnishes. It tasted delicious. My vegan, gluten-free daughter and omnivorous me will both be making this soup regularly. Thanks for a terrific recipe.

So happy to hear that!! I am so touched that you and your daughter both enjoyed the recipe! Thanks for taking the time to comment and let me know : ))

Oddly enough, I found this to be a bit bland. The pumpkin-bean-quinoa trifecta was quite nice, so I’ll bump up the spices next time.

So sorry to hear that Lindsey! Feel free to add more spices if you want to give the dish even more flavor.

I just made the recipe with 2 kabocha and 1 can pumpkin. It’s delicious! I’m so happy to have found this. I doubled the recipe and I’m so glad I did, I also left a little skin on the kabocha for extra nutrients.

Yayyy! So happy you enjoyed this recipe! Will have to try this with kabocha squash next time!

Could you use canned pumpkin instead of cubed?

Yes you could used canned pumpkin, though the texture and consistency of the soup will be a bit different.

G’day from western australia. as i was procrastinating studying i googled “vegan soups and stews”. i found a website which linked me to this recipe and i HAD to rush to the 24 hour growers farmers market (yep my saturday nights are AWESOME! and yes we have a massive 24hr fresh produce warehouse in several locations where i am [perth]) hehe.
i have adjusted it a little:
– 2 stalks of celery
– 1 carrot
– 1 zucchini
– 1/2 broccoli
– power boiled black eyed beans with a powdered shitake “stock” i got from thailand
– 1 sprig of the following: fresh oregano, thyme and rosemary (took the rosemary out after the onion had browned but left the rest in)
– 2 fresh bay leaves dried over time (they just do not compare to the packaged ones)
and i will chop up kale and add just at the end, and also make some kale chips to sprinkle on top.

will let you know how it turns out! i love soups that do not have tomato in them because it’s too acidic for me (but okay in a pasta sauce go figure?) hope it was okay for me to go and add more items. love your work!

thanks lovely xx

Love the additions to my recipe! So happy to hear you enjoyed it! I would love to get my hands on that powdered shiitake stock from Thailand! YUM!

Thank you for this delicious recipe. I substituted Butternut squash. It was a hit.

So happy to hear that Linda! Butternut squash is the perfect substitution!

“It’s very good!” was my husband’s unqualified comment–repeated as he dished up a second bowl. He usually says something along the lines of “Not bad”, or “That’s different” in response to any new recipe I try. This was truly a hit!

I added the peanut butter and soy sauce that someone suggested, through in a can of yams just to use them up, and used the last jar of cooked/frozen pumpkin from Halloween ’16. Double bonus that’s it’s great even when you’re cleaning out the pantry/freezer!

I meant threw, not through!

Yay! SOO happy to hear that April! Thanks for taking the time to comment and let me know what you and your husband thought of the soup – that makes my day!

This is amazing! So glad I stumbled across this recipe. I left out the red chilli and roasted the pumpkin first. Thank you!

SO happy to hear you enjoyed the recipe Ebony! Thanks for taking the time to comment and let me know!

Just starting to enjoy pumpkin soup and saw your recipe. Does the pumpkin come out smooth or does it need to be emulsified or .? Gonna try it soon.
Thanks Jackie

In this soup the pumpkin is cubed, and the soup itself is more chunky than creamy with the black beans and quinoa, but you could puree part of the soup if you prefer a more pureed consistency.

I made this soup yesterday and although I liked it, I feel like the texture is kind of one note… kind of mushy. Anything I can add to it for some texture?

If you want to add a bit of crunch you could add up crushed tortilla chips, or pan fried tortilla strips, as well as crushed nuts – cashews or peanuts would work here, or even breadcrumbs. Let me know what you think with some of those options added.

How to make my black bean pumpkin soup with quinoa

Leave a Reply Cancel reply

108 Comments