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Pumpkin and Black Bean Soup

Active Time: 15-20 minutes / Cook Time: 15 minutes / Total Time: 35 minutes

Serves 4

Chef’s Tip: Chipotles in Adobo Sauce are smoked jalapeños that are canned in adobo sauce, which is a mixture of chilies, vinegar, and seasonings. They are spicy, and give a delicious fruity smokiness to dishes. The chipotles usually come in 7 to 8 oz. cans, found in the Hispanic foods aisle of your grocery store. There are multiple chilies in the can. They can be frozen for another time: line a small baking sheet with wax paper and place chilies at least 3 inches apart. Spoon some adobo sauce over each chili; it will run, but that’s okay. Place the baking sheet in the freezer for 24 hours, and then peel the chilies and their sauce off the wax paper and freeze in freezer safe containers for up to three months. The chipotles can be used frozen, but chop carefully. As with any hot chilies, make sure to wash your hands well after handling! You can omit them in this recipe and substitute chili powder to taste (start with 1 teaspoon).

Pumpkin & Black Bean Soup (1).JPG


  • 1 tablespoon coconut oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 ½ teaspoon cumin
  • ½ teaspoon fine sea salt, plus more to taste
  • 2 cans pumpkin puree, minus ¼ cup*
  • 1 can black beans, rinsed and drained
  • 1-15 oz. can diced tomatoes, with juice
  • 3-4 cups low-sodium chicken or vegetable broth
  • 1 cup coconut milk (reserve the rest for Day 6)
  • 1 chipotle in adobo, chopped, plus up to 1 teaspoon of adobo sauce, depending on how spicy you’d like it


  1. Heat coconut oil in a large saucepan or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until onion is translucent, about 5 minutes. Stir in garlic, cumin, and salt and cook for one minutes, stirring constantly.
  2. Add pumpkin, beans, tomatoes, 3 cups of broth, coconut milk, and chipotle in adobo. Bring to a gentle boil, reduce heat to medium-low, and simmer 5 minutes to bring the flavors together. Taste for seasoning, and if desired, add additional broth, salt, and/or adobo sauce.
  3. If desired, puree all or part of the soup (or none!) in a blender; you may need to do this in batches. Remove the center of the lid and cover with a kitchen towel to let steam escape without burning yourself or sending soup all over the kitchen.
  4. Divide soup into four airtight containers and store in the refrigerator until needed for lunches on Day 1 and Day 3.

*What to do with that ¼ cup? You can stir it into the polenta on Day 4; combine it with plain yogurt, a touch of maple syrup, and some cinnamon for a snack; whizz it into a smoothie; or freeze it for use later. You can also add it to the soup if you’d like it to be a little thicker!