Soups and Chilis

Thrifty Thursday: Pumpkin Black Bean Soup

We all know beans are cheap. Very cheap. And, very healthy (who says healthy foods are always expensive?!). This meal was so cheap, it was scary (ok, that was a Halloween pun that’s slightly late). If you want this meal to be even cheaper, omit the ham, but….I think the ham was integral. You may be thinking, “how could soup be a meal??”. Well, this soup was very hearty and filling (check out the fiber, how can that much fiber not fill you up?!).Pumpkin Black Bean Soup 1

I added a dollop of plain Greek yogurt on top.

Pumpkin Black Bean Soup

Serves 9

Modified slightly from a recipe found on

Total Price per serving: ~ $1.45


3 (15-ounce) cans low-sodium black beans, rinsed/drained **

1 (16-ounce) can diced tomatoes

1/4th cup unsalted butter

1 cup diced onion **

3 cloves chopped garlic **

1/2 tsp. fresh ground pepper

4-cups low sodium beef broth **

1 (15-ounce) can pumpkin puree **

1/2 lb. cubed cooked ham

3 Tbsp. sherry vinegar

**NOTE: If you are following a low FODMAPs diet this is just not a good recipe to make!


  1. Pour two cans of black beans into a food processor or blender, along with the entire can of tomatoes. Blend until smooth. Set aside.
  2. Melt butter in a soup pot (or a large saucepan) over medium heat. Add the onion and garlic and season with salt and pepper. Cook and stir until the onion is soft. Stir in the bean puree, remaining can of beans, beef broth, pumpkin puree, and sherry vinegar. Mix until well blended, then simmer for about 25 minutes (or until thick enough to coat the spoon and stick to it). Stir in the ham and heat through before serving.
  3. Garnish with whatever you’d like (I added plain Greek yogurt and a bit of hot sauce to mine!)Pumpkin Black Bean Soup 2
    This is the consistency of “Smooth” in my opinion.Pumpkin Black Bean Soup 3

Estimated Nutrition Facts

Nutrition Highlights: Under 200 calories, low cholesterol, an EXCELLENT source of Fiber and Vitamin A, a good source of Iron and Vitamin C.

I recently found another great pumpkin soup recipe in our Columbus Dispatch. It called for one of my favorite ingredients; nutritional yeast. I hope I get around to making it. I might just Pin it on Pinterest or post it on Facebook or Instagram. We shall see. Happy Thursday everyone!

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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