Description
This hearty and wholesome 1-Pot Pumpkin Black Bean Soup combines tender chicken, sweet pumpkin purée, and black beans in a flavorful broth enhanced with spices, fire-roasted tomatoes, and fresh greens. It’s an easy-to-make, nutritious meal perfect for a cozy lunch or dinner, offering a creamy texture with a subtle kick from jalapeño and spices.
Ingredients
Protein
- 1 8-ounce chicken breast (boneless, skinless, organic, and pasture-raised when possible) OR shredded Mexican chicken breast
- 1 (15-oz.) can black beans, drained (if not using chicken, double the beans for more protein and fiber)
Vegetables & Aromatics
- 1 ½ cups diced white or yellow onion (or substitute shallot or red onion)
- 3 cloves garlic, minced
- 1 tsp fresh minced ginger
- 1 medium jalapeño, minced (seeds and stem removed)
- 1 small sweet potato, diced (skin on)
- 1 (15-oz.) can diced fire roasted tomatoes with green chilies
- 3 cups chopped greens (optional, such as kale or spinach)
Liquids
- 2 tsp avocado oil (or substitute water)
- 1-2 cups vegetable or chicken broth
- 1 (14-oz.) can light coconut milk (or substitute full fat for a creamier soup)
- 2-3 Tbsp lime juice
Spices
- 1 ½-2 tsp ground cumin
- 1 tsp chili powder (or add more to taste)
- ¼ tsp ground coriander (optional)
- Sea salt to taste
Others
- 1 cup canned pumpkin purée (or add more for more pronounced pumpkin flavor)
- Fresh cilantro (for garnish)
Instructions
- Cook Chicken: Optional step if using fresh chicken. Bring 4-6 cups of water to a boil in a large saucepan. Add the chicken breast, cover, and cook for 15-20 minutes until fully cooked. Drain and let cool slightly before shredding with forks or a hand mixer. Alternatively, use prepared Mexican shredded chicken breast.
- Sauté Aromatics: Heat a large pot or Dutch oven over medium heat. Add avocado oil, then the diced onion. Sauté for 4-5 minutes until the onion is translucent, stirring occasionally to prevent sticking.
- Add Garlic, Ginger, Jalapeño, and Sweet Potato: Stir in minced garlic, ginger, and jalapeño and cook for about 1 minute until fragrant. Add diced sweet potato and sauté for 2-3 minutes to slightly soften.
- Add Tomatoes, Broth, and Spices: Pour in canned fire-roasted tomatoes with green chilies and start with 1 cup of broth. Add ground cumin, chili powder, and optional ground coriander. Bring mixture to a low boil, then reduce heat to simmer, cover, and cook for 5-10 minutes until sweet potatoes are tender.
- Add Coconut Milk, Pumpkin Purée, Beans, and Chicken: Stir in coconut milk, pumpkin purée, drained black beans, and shredded chicken if using. Add additional broth if you prefer a soupier consistency. Cover and simmer for another 5-10 minutes to meld flavors.
- Adjust Seasoning and Add Lime Juice: Stir in 2 tablespoons of lime juice and taste the soup. Adjust flavors by adding more lime juice for acidity, chili powder for heat, cumin for smokiness, coriander for aromatic depth, or sea salt to taste.
- Add Greens and Wilt: Mix in optional chopped greens such as kale or spinach. Cover and cook on low heat for 3-5 minutes until greens are wilted and tender.
- Serve and Store: Serve the soup hot, optionally garnished with fresh cilantro. Pair with your favorite grain if desired. Store any cooled leftovers in the refrigerator for 4-5 days or freeze up to 1 month. Reheat gently in the microwave or on the stovetop, adding broth, water, or coconut milk to adjust thickness if needed.
Notes
- Using shredded Mexican chicken breast shortcut speeds up preparation if short on time.
- Doubling black beans when not using chicken increases protein and fiber content.
- Substitute avocado oil with water for an oil-free version.
- Using full-fat coconut milk will produce a richer, creamier soup.
- Adjust heat level by modifying the amount of jalapeño and chili powder.
- The soup freezes well; cool completely before freezing and thaw overnight in the refrigerator.
- Serve with grains like quinoa, rice, or crusty bread for a complete meal.
- Greens can be omitted or replaced with any preferred leafy vegetable.