Black Bean, Corn and Pumpkin Soup

If you are looking for perfect pictures worthy of FoodGawker, then you’ve probably (no – definitely!) come to the wrong place.

But if you want uncomplicated recipes that won’t break the bank, I’ve got you covered. This Black Bean, Corn and Pumpkin Soup is easy and frugal any time of year.

This soup makes a substantial lunch or a decent dinner, and comes together in a flash. The most time-consuming part is chopping the onion and garlic.

Try it with some No Knead Pan Bread (which also takes only a few minutes to prepare).

If you have the time or inclination, try making your own vegetable stock to have on hand for soup. It tastes much better than most of the commercial brands available and will provide a good base for your meatless dishes. 

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Black Bean, Corn and Pumpkin Soup

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

This is a great pantry recipe: you can use canned beans, corn, pumpkin and vegetable stock for a fast meal from your cupboards.

Servings: 6 servings

Author: Mary Gillespie

Ingredients

• 1 tablespoon / 15 ml olive oil
• 1 medium onion finely chopped (about 1-1/4 cups / 310 ml)
• 2 cloves garlic minced
• 1/2 tablespoon / 22.5 ml chili powder
• 1 teaspoon / 5 ml coriander
• 1/2 teaspoon / 2.5 ml cinnamon
• 1 teaspoon / 5 ml salt
• 4 cups / 1 liter vegetable stock
• 2 cups / 500 ml pumpkin puree canned or fresh cooked
• 2 cups / 500 ml black beans
• 2 cups / 500 ml fresh canned or frozen corn kernels
• 1 teaspoon / 5 ml oregano
• 1 tablespoon / 15 ml lemon or lime juice
• 1/4 teaspoon / 1.25 ml pepper

Instructions

1. Heat a saucpan over medium-low heat. Add oil to heat pan and swirl to coat the bottom.
2. Add onion and cook for 2-3 minutes until it starts to soften. Add garlic and cook 1-2 minutes longer. Do not let the onion or garlic brown. If they start to brown, turn down the heat.
3. Add chili powder, coriander, cinnamon and salt. Stir to coat onions and cook for 1 minute, stirring frequently to keep spices from sticking or burning.
4. Add stock. Stir in pumpkin until smooth.
5. Add beans, corn, oregano, lemon or lime juice, and pepper.
6. Bring to a simmer and cook for 20 minutes. Stir occasionally to keep the soup from sticking.
7. You can serve the soup immediately. It will taste even better if made ahead and reheated.