Clean Eating Harvest Pumpkin Black Bean Soup


Love pumpkin? This tasty soup is perfect for those chilly, fall evenings! Plus it’s a Clean Eating recipe your whole family will love!

I was asked by Raley’s if I would participate and partner with them on their Raley’s Cans Get You Cooking! It’s about all the convenience, freshness and flavor that canned foods offer. Even though we use a lot of fresh produce and fresh ingredients when it comes to clean eating, you can still enjoy the same flavors and freshness with canned foods. 

Why are canned goods a good choice you ask? Canned foods are a nutritious option because canning technology keeps food fresh and flavorful without a lot of preservatives and additives. When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date. Plus, cans provide endless variety all year long. So if I wanted to make this soup for my family  and enjoy it in the Spring or Summer I could!

Raley's Cans Get You Cooking

Pumpkin and black beans are typical ingredients I love to use in the Fall when creating soups. The pumpkin gives this spiced soup that seasonal taste that just screams autumn, not to mention a healthy dose of vitamin A. The black beans give it a velvety texture, as well as some extra protein and fiber. Combined, they make for a rich source of potassium, magnesium, and iron.  

Clean Eating Harvest Pumpkin Black Bean Soup

 Clean Eating Harvest Pumpkin Black Bean Soup

Total Time: 45 min.
Prep Time: 10 min.
Cooking Time: 35 min.


  • 2 tsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 29 oz. can 100% pure pumpkin 
  • 1 15 oz. can black beans
  • 1 14.5 oz. can petite diced tomatoes
  • 6 cups vegetable broth
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • Cayenne pepper (to taste; optional)
  • Sea salt and ground black pepper (to taste; optional)
  • Plain Greek Yogurt


  1.  Heat oil in large saucepan over medium-high heat.
  2.  Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent.
  3. . Add garlic; cook for 1 minute, or until tender.
  4. Add pumpkin,black beans, tomatoes, and vegetable broth. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes. Remove from heat.
  5. Use an immersion  blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
  6. Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot.
  7.  Ladle soup into 6 serving bowls.  Add a dollop of Greek yogurt and serve.

Clean Eating Harvest Pumpkin BB Soup

I hope you enjoy the recipe and because I believe that Clean Eating should be part of every family’s lifestyle, I’m giving away a 25 gift card to Raley’s, Bel Air and Nob Hill Foods so Cans Can Get You Cooking the kitchen creating delicious and healthy recipes! Comment below and tell me how Cans Get You Cooking. Winner will be chosen at random.
  •  I received a free $50 gift card from Raley’s Family of Fine Stores in exchange for creating this recipe on the blog. In addition, this post contains sponsored links from Cans Get You Cooking. 

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About Noel

Noel is a CEO and Mother of 4 who can be found blogging from her home office, who’s passionate about family, nutrition, fitness and supporting others reach their health & fitness goals. Noel uses her blog to share about simple, healthy recipes, nutrition tips, walking, workouts and a little sprinkle of life! She created Noel’s Kitchen Tips teaching families how to make budget friendly meal and healthy recipes. She’s blessed to have the opportunity to be able to teach busy moms and families how to use food and cooking as a means of bringing family mealtimes back to the table and stay healthy.


  1. I love cooking with cans/boxes combined with fresh ingredients such as the Pumpkin Black Bean Soup featured above. It’s impossible to have all the necessary fresh ingredients required for some recipes and sometimes you just don’t want to run to Raley’s to get what you need. However, I almost always have a combination of fresh and canned ingredients at home to make a meal… I find I can really get creative when making a dish with only what’s on hand!

  2. I Just LOVE cooking with black bean. We use the almost daily. They are so healthy and full protein. Plus whatever you cooking them in turns your dish into something extra creamy. My pantrey is also stocked with canned goods. With three littles, I’m on a strict budget, so anything cheap, easy, and healthy works for me!!

    This pumpkin soup recipe sounds amazing! Hello, dinner!! 😉

  3. I agree. I don’t always feel the need to run to the store for fresh green beans or corn if I’m making a simple meal and I have canned at home in the pantry. It’s definitely a convenience. 🙂

  4. I can definitely understand the budget part. I always try and stock up when canned goods are on sale. I also buy our beans in bulk and enjoy using the slow cooker to cook them then portion out in ziploc bags to freeze. We have beans at least once per week in a meal.

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