Introduction
As the weather cools, there’s nothing quite like a comforting bowl of soup to bring warmth and seasonal flavors to the table. This Black Bean Pumpkin and Butternut Squash Soup with Cream Cheese is the perfect recipe for those craving a hearty, creamy, and slightly sweet meal. Combining the earthy richness of black beans, the velvety smoothness of pumpkin and butternut squash, and the tang of softened cream cheese, this soup offers a unique depth of flavor with a hint of spice. Whether you’re preparing for a family dinner or looking for a cozy dish to enjoy by the fire, this recipe brings together autumn’s best ingredients in one satisfying bowl.
Overview of the Recipe
This soup is a fusion of textures and flavors, blending creamy pumpkin purée, roasted butternut squash, and soft black beans. Aromatic spices like cumin, smoked paprika, and a hint of cinnamon add warmth, while the optional cayenne pepper gives a little kick. The cream cheese adds a luscious, smooth finish, rounding out the soup with a rich, comforting flavor. This recipe is simple, wholesome, and full of plant-based nutrients, making it ideal for vegetarians or anyone seeking a healthier, flavorful meal.
History and Origin
Butternut squash and pumpkin have long been staples in fall recipes, cherished for their versatility and health benefits. Squash has been a part of Native American cuisine for centuries, as it was one of the “Three Sisters” crops grown together with beans and corn. Meanwhile, pumpkins were widely cultivated in Central America before spreading globally. Black beans, also a Central American staple, have been used in various soups and stews for their hearty texture and protein-rich content. This recipe draws from these culinary traditions, combining classic fall ingredients with a touch of modern culinary creativity.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups butternut squash, peeled and diced
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 can (15 oz) pumpkin purée (make sure it’s not pumpkin pie filling)
- 4 cups vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and pepper, to taste
- 4 oz cream cheese, softened
- 1 tablespoon maple syrup (optional, for a hint of sweetness)
- Fresh cilantro or parsley, for garnish
Instructions
1. Roast the Butternut Squash
- Preheat your oven to 400°F (200°C).
- Toss the diced butternut squash with a drizzle of olive oil, salt, and pepper until evenly coated.
- Spread the squash on a baking sheet in a single layer.
- Roast for 25-30 minutes, or until tender and lightly caramelized on the edges. Remove from the oven and set aside.
2. Sauté the Aromatics
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the chopped onion and sauté for 3-4 minutes, stirring occasionally, until the onion becomes translucent and soft.
- Add the minced garlic and cook for an additional minute, until fragrant but not browned.
3. Add the Black Beans and Pumpkin
- Stir in the drained black beans, pumpkin purée, and roasted butternut squash.
- Pour in the vegetable or chicken broth, stirring to combine all ingredients thoroughly.
4. Season the Soup
- Add the ground cumin, smoked paprika, cinnamon, and cayenne pepper (if using).
- Season with salt and pepper to taste, adjusting based on your preference.
- Increase the heat to bring the soup to a boil, then reduce it to a low simmer.
- Let the soup simmer for 15-20 minutes, allowing the flavors to meld and develop.
5. Incorporate the Cream Cheese
- Gradually add the softened cream cheese to the soup, stirring until it is fully melted and incorporated, giving the soup a creamy texture.
- Taste and adjust the seasoning if needed, adding more salt, pepper, or even a splash of maple syrup for a touch of sweetness if desired.
6. Blend (Optional)
- For a smoother consistency, use an immersion blender to blend the soup partially, leaving some chunks for added texture.
- Alternatively, transfer half of the soup to a blender, blend until smooth, then return it to the pot and stir to combine.
7. Serve
- Ladle the soup into individual bowls and garnish with freshly chopped cilantro or parsley.
- Serve with crusty bread or tortilla chips on the side for a complete, satisfying meal.
Serving Suggestions
This soup is perfect on its own, but pairing it with a side enhances the meal. Here are some serving ideas:
- Crusty Bread – Dip a slice of freshly baked bread in the soup to enjoy the creamy texture.
- Tortilla Chips – Adds a nice crunch and complements the slightly smoky flavor.
- Grilled Cheese Sandwich – Make it a complete, classic pairing by serving with a grilled cheese sandwich.
Variations of the Recipe
- Spicy Variation
Add more cayenne pepper, or include diced jalapeños for a spicier version. Garnish with sliced green onions for an extra pop of flavor. - Mexican-Inspired Twist
Add a teaspoon of chili powder or chopped green chilies to bring more of a Mexican flavor to the soup. Top with a dollop of sour cream and fresh avocado slices. - Vegan Option
Substitute the cream cheese with a dairy-free alternative like cashew cream or coconut cream for a vegan-friendly version. - Chunky Style
Skip the blending step and keep all ingredients intact for a chunkier, stew-like soup. Serve over a bed of rice for a filling, hearty meal. - Extra Creamy Variation
Double the amount of cream cheese and blend the soup thoroughly for an extra creamy, velvety texture.
Health Benefits Notes
- Black Beans – High in protein, fiber, and antioxidants, black beans support digestive health and help manage blood sugar levels.
- Butternut Squash – Rich in vitamins A and C, this nutrient-dense vegetable boosts immunity and improves skin health.
- Pumpkin – Packed with beta-carotene and fiber, pumpkin promotes eye health and aids in weight management.
- Olive Oil – Provides healthy fats that benefit heart health and reduce inflammation.
- Spices (Cumin, Cinnamon, Smoked Paprika) – These spices add flavor without calories and have anti-inflammatory properties that support metabolism and immunity.
FAQs
Q: Can I make this soup ahead of time?
A: Yes, this soup stores well! Let it cool completely, then refrigerate in an airtight container for up to 3 days. Reheat on the stovetop over low heat, stirring occasionally.
Q: How can I make this soup dairy-free?
A: To make the soup dairy-free, substitute the cream cheese with a vegan cream alternative or a spoonful of coconut cream for a creamy texture.
Q: Is it possible to freeze this soup?
A: Absolutely. After the soup cools, transfer it to a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
Q: Can I use fresh pumpkin instead of canned?
A: Yes, you can substitute canned pumpkin with fresh. Simply roast or steam the pumpkin until tender, then purée it until smooth before adding it to the soup.
Q: What if I don’t have butternut squash?
A: You can replace butternut squash with sweet potatoes or acorn squash for a similar taste and texture.
Conclusion
This Black Bean Pumpkin and Butternut Squash Soup with Cream Cheese is a delightful way to celebrate the cozy, nourishing flavors of fall. Each ingredient plays a role in building layers of flavor, from the roasted butternut squash’s caramel notes to the creamy richness of softened cream cheese. With options to adjust the spice level and even make it dairy-free, this recipe can be adapted to suit any taste preference. Serve it alongside a simple bread or tortilla chips, and enjoy a warm, nutrient-packed meal perfect for autumn days.
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Black Bean Pumpkin and Butternut Squash Soup with Cream Cheese
- Total Time: 50 minutes
- Yield: 4 servings
Description
This creamy Black Bean Pumpkin and Butternut Squash Soup is a hearty, flavorful dish perfect for autumn. Combining earthy black beans, sweet pumpkin, and roasted butternut squash with warming spices, this soup is topped with cream cheese for a smooth, comforting texture. Easy to make and loaded with plant-based nutrients, it’s ideal for family dinners or cozy nights in.
Ingredients
- Olive oil
- Onion
- Garlic
- Butternut squash
- Black beans
- Pumpkin purée
- Vegetable or chicken broth
- Ground cumin
- Smoked paprika
- Ground cinnamon
- Cayenne pepper (optional)
- Salt and pepper
- Cream cheese
- Maple syrup (optional)
- Fresh cilantro or parsley for garnish
Instructions
- Roast Squash: Toss diced squash with olive oil, salt, and pepper, and roast at 400°F for 25-30 minutes until tender.
- Sauté Aromatics: Cook onion and garlic in olive oil until soft and fragrant.
- Add Main Ingredients: Add black beans, pumpkin, roasted squash, and broth. Stir to combine.
- Season: Add cumin, paprika, cinnamon, and optional cayenne. Simmer for 15-20 minutes.
- Add Cream Cheese: Stir in cream cheese until melted and incorporated.
- Blend (Optional): Blend part of the soup for a smoother texture.
- Serve: Garnish with cilantro or parsley and serve with bread or tortilla chips.
Notes
For a vegan version, substitute cream cheese with coconut cream or cashew cream. You can add more cayenne for extra heat or maple syrup for a sweeter touch.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Calories: 250
- Sugar: 8g
- Fat: 9g
- Saturated Fat: 3g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 9g