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Four Bean & Pumpkin Soup


Serving Size: about 1 1/2 cups

276 calories; protein 13.9g; carbohydrates 49.4g; dietary fiber 16.5g; sugars 10.1g; fat 2.8g; saturated fat 0.4g; vitamin a iu 11331.6IU; vitamin c 23.6mg; folate 31.1mcg; calcium 163.3mg; iron 5.7mg; magnesium 82.7mg; potassium 1073.3mg; sodium 508.8mg.


  • 1 tablespoon extra-virgin olive oil 

  • 3 cups chopped onion 

  • 1 ½ cups chopped carrot

  • 3 large cloves garlic, minced

  • 4 cups low-sodium vegetable broth

  • 3 cups diced pumpkin or butternut squash 

  • 1 (28 ounces) can no-salt-added crushed tomatoes

  • 4 (15 ounces) cans of low-sodium beans, such as black, great northern, pinto and/or red, rinsed 

  • 3 tablespoons chili powder

  • 2 teaspoons ground cumin

  • 1 teaspoon ground cinnamon

  • ¾ teaspoon salt

  • ¼ teaspoon cayenne pepper, or to taste

  • Diced onion, sliced jalapeños, Cotija cheese, and/or pepitas for garnish


  1. Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.

  2. Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.

  3. Serve garnished with onion, jalapeños, cheese and/or pepitas, if desired.

    Original Recipe: EatingWell

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