Peppery Pumpkin, Corn & Bean Soup


This recipe has some serious flavor and is definitely on my rotation list.  Call it soup, call it stew, it is delicious. Cayenne and various spices give it a bit of a kick, the pumpkin adds sweetness and creaminess to this soup. Enjoy!

Serves approx. 6

Prep Time: 10 minutes   Cook Time: 25 minutes


1 large shallot, minced

3-4 large cloves of garlic, minced

1/8 tsp. cayenne pepper, or more to taste

¼ tsp. turmeric

1 tsp. ground cumin

½ tsp. ground coriander

¼ tsp. smoked paprika

1 15 oz.can pure pumpkin puree (make sure NOT to buy pumpkin pie filling)

1 15 oz. can black beans, no salt added, drained and rinsed

1 ½ cups frozen fire roasted corn, thawed

1 14.5  oz. can of fire roasted tomatoes, no salt added

2 ½ cups vegetable broth, (home-made or low sodium store-bought) or more as needed

1 Tbsp. apple cider vinegar

2 Tbsp. balsamic vinegar

1 Tbsp. Dijon mustard (optional)


  • Heat a large soup pot to medium high heat.
  • Add a little bit of water or vegetable broth and sauté shallots for 4-5 minutes, until softened.
  • Add garlic and sauté for another minute or two.
  • Stir in all the spices until incorporated.
  • Add remaining ingredients, except Dijon mustard.
  • Bring to a boil, add lid and reduce heat to medium low.
  • Let simmer for about 20 minutes. Stir from time to time to prevent soup from sticking to the bottom of the pot.
  • If you want a really thick soup leave off the lid or add more vegetable broth for a thinner consistency.
  • A couple of minutes before cooking time is done, stir in the Dijon mustard. Adjust to taste. Enjoy!

Recipe adapted from:—corn-soup




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