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

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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. 

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Black Bean Pumpkin Soup with quinoa

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.

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.

Black Bean Pumpkin Soup with quinoa served garnished with fresh avocado

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.Vegan Creamy Pumpkin Soup

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:

Black Bean Pumpkin Soup served with lime juice and fresh avocado

How to make my black bean pumpkin soup with quinoa

3.77 from 65 votes
Print
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
  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.
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.

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Comments

    • 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! : ))

      Reply

  5. Miz Helen says

    5 stars
    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

    Reply

  7. Cindy (Vegetarian Mamma) 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! 🙂 I can’t wait to see what you share this week!

    Cindy

    Reply

  8. Amanda says

    5 stars
    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!

    Reply

    • 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.

      Reply

    • 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!

      Reply

  10. Nora says

    4 stars
    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!

    Reply

  12. 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?

    Reply

    • 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.

      Reply

  13. 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:)

    Reply

  15. 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?

    Reply

  16. Nicole says

    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!

    Reply

  17. 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.

    Reply

    • 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 : ))

      Reply

  27. Kaileigh 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.

    Reply

    • 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!!

      Reply

    • 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 : )

      Reply

  31. Karolina Kornell 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!

    Reply

    • 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 : ))

      Reply

  32. Adi says

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

    Reply

  34. Meagan 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!

    Reply

  38. 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 🙂

    Reply

    • 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 : ))

      Reply

  39. 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!

    Reply

  42. kristi says

    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.

    Reply

    • Vicky says

      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!

      Reply

  43. Lindsay says

    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!

    Reply

  44. Til2ly says

    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.

    Reply

    • Vicky says

      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 : ))

      Reply

  45. Lindsey says

    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.

    Reply

  46. Kathryn says

    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.

    Reply

  48. Jacinta says

    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

    Reply

    • Vicky says

      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!

      Reply

  50. April says

    “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!

    Reply

  51. Ebony says

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

    Reply

  52. Jackie says

    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

    Reply

    • Vicky says

      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.

      Reply

  53. Christine Scardina says

    3 stars
    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?

    Reply

    • Vicky says

      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.

      Reply

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Hi, I’m Vicky!

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About Avocado Pesto

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