Meatless Monday with Smoky Black Bean Pumpkin Soup | Miratel Solutions

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Meatless Monday with Smoky Black Bean Pumpkin Soup

Hello and thanks for joining us for another Meatless Monday. We took the Meatless Monday pledge as part of our CSR business initiatives in support of reducing meat consumption one day per week to improve the health of people and the planet. Every Monday we share a different vegetarian recipe and try to keep them as simple as possible so they can be made through the week.

Seeing as this Meatless Monday happened to fall on Halloween, our recipe today for Smoky Black Bean Pumpkin Soup suits the occasion perfectly. You may not think these flavours go together but they really do. This recipe is courtesy of A Food Centric Life, the fantastic website of Chef Sally Cameron about “inspiring home chefs to create great tasting food with healthy recipes, easy techniques, and fantastic food finds”. The recipe originally called for chicken stock but Chef Sally said vegetable broth would work just as well and she was right.

Ingredients (serves 4)

  • 2 15-ounce cans organic black beans, rinsed and drained
  • 1 15-ounce can diced organic tomatoes, drained
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 3-4 garlic cloves, minced
  • 2-3 teaspoons ground cumin
  • 1-2 teaspoons smoked paprika (or regular if smoky is not your thing)
  • ½ teaspoon smoked black pepper (or regular – see above)
  • ¼ teaspoon ground chipotle pepper, or more to taste
  • Kosher salt, to taste
  • 1 15-ounce can organic pure pumpkin puree (not pie mix)
  • 3 cups organic low sodium vegetable broth
  • 2 tablespoons dry sherry (optional)
  • 2 -3 teaspoons Balsamic vinegar

Optional garnishes: grated low fat Jack or Cheddar cheese, sliced green onions, crushed tortilla chips, low fat sour cream, diced avocado, and chopped cilantro (you can set these up in bowls and let everyone help themselves)


Pumpkin Black Bean Soup image by Kent Cameron via


  1. In a food processor or blender, puree beans and tomatoes
  2. In a large saucepan heat olive oil over medium low heat.  Add onion and garlic and cook until soft, translucent and fragrant.
  3. Add spices, stir and cook for a minute or two.Mix them up using the recommended blender.(checkout nutri ninja vs nutribullet )
  4. Stir in black bean puree, pumpkin, broth and sherry. Simmer uncovered until blended and thickened. Add vinegar and serve. Top with garnishes of choice and serve with crustini and a fresh green salad to get your dose of raw goodness in.

You couldn’t ask for a better soup on a chilly autumn night – it’s easy, delicious, healthy and nutritious. It will also keep well in the fridge for a few days so feel free to make a larger batch and heat it up as desired. Here is a list of blenders vs juicers comparison, to help you decide what would be best when making soup.

We encourage you to visit the Meatless Monday website and join us in taking the pledge to reduce meat consumption one day per week. It’s easy with simple and delicious recipes like this one. Spread the word at work to promote CSR business values to make your green call centre, office, factory, shop, restaurant, hotel or salon even greener.

If you’re interested in some great recipes (she does have both vegan and vegetarian) and photography, check out A Food Centric Life. You’ll be glad you did.

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Miratel Solutions is a Toronto call centre, eBusiness, and letter shop mail house specializing in professional fundraising services including telephone fundraising, online fundraising, lottery services, donation caging, donation processing and other donor management services. We are committed to our CSR business values in all contact centre services and mail house operations and advancing the missions of the nonprofits we proudly serve.

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