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Pumpkin Black Bean Soup Recipe

Head to your pantry and grab a can of black beans and let’s get cooking!

By Sara Haas

Black beans are a fantastic pantry staple that supply a variety of nutrients, including fiber and plant- based protein. Use a simple spice blend for flavor and pumpkin puree for creamy texture without the cream. 

Serves: 4 


  • 1 (15-ounce) can low-sodium black beans, divided
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup diced white onion, divided 
  • 1 tablespoon sodium-free Jamaican jerk seasoning
  • 11⁄4 cups canned pureed pumpkin (not pumpkin pie mix)
  • 2 cups low-sodium chicken or vegetable broth
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper


1. Drain black beans, reserving 1⁄4 cup of the liquid. Rinse beans under cold water and set aside.

2. Heat oil in a large saucepan set over medium heat. Add 1/4 cup of the onion and cook, stirring often, until softened, 3 to 4 minutes. 

3. Stir in jerk seasoning until fragrant, about 30 seconds. 

4. Add pumpkin puree and cook for 1 minute. 

5. Stir in 1⁄2 cup of the black beans along with the reserved black bean liquid. 

6. Use the back of a wooden spoon to smash and smear the beans (to create a smooth paste), then add the broth, salt, pepper, and the remaining 1 cup beans.

7. Bring to a boil; reduce heat and simmer another 10 minutes. 

8. Divide among bowls and garnish with remaining 1⁄4 cup diced onion. 


This article was originally published in the fall 2022 issue of Clover Living magazine

Published on: 12/16/22

Photo credit: Sara Haas