Taco Soup gets a seasonal upgrade in this Pumpkin Taco Soup, where creamy pumpkin purée blends into a tomato base for a cozy bowl with gentle sweetness and warm spice. If you want comfort that’s simple to make and easy to love, this pot delivers satisfying flavor on a busy night.
As temperatures drop, I reach for soups that feel nourishing without being heavy. Pumpkin brings body and silkiness, smoothing the acidity of tomatoes and letting classic taco spices shine. You can simmer it on the stovetop in under an hour or hand it off to the slow cooker—either way, it’s weeknight-friendly and meal-prep smart.
Ingredients
- 2 tbsp olive oil
- 1 medium onion, finely diced
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 2 tsp ground cumin
- 1½ tsp chili powder (mild)
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 (15 oz) can pumpkin purée
- 1 (14.5 oz) can crushed or diced tomatoes
- 4 cups low-sodium chicken or vegetable broth
- 1 cup corn kernels (fresh or frozen)
- 1 (15 oz) can black beans, rinsed and drained (optional)
- ½ tsp kosher salt, plus more to taste
- Black pepper to taste
- Juice of ½–1 lime
- For finish: chopped cilantro (optional)
Stovetop Instructions
- Sauté base: Warm oil in a pot over medium heat. Cook onion and bell pepper with a pinch of salt, 6–7 minutes. Add garlic; stir 30 seconds.
- Bloom spices: Stir in cumin, chili powder, smoked paprika, and oregano until fragrant, 30–45 seconds.
- Build soup: Whisk in pumpkin purée, then add tomatoes and broth. Bring to a gentle boil.
- Simmer: Reduce to medium-low and cook 15 minutes. Add corn and beans (if using) and simmer 5–10 minutes more.
- Finish: Stir in lime juice, adjust salt and pepper, and ladle into bowls. Top with cilantro if you like.
Slow Cooker (Crockpot) Method
Add all ingredients except lime and cilantro to the slow cooker. Cook on Low 6–7 hours or High 3–4 hours. Stir in lime before serving, then garnish.
Health Benefits
- Nutrient-rich pumpkin: Beta-carotene supports eye and skin health while adding fiber for fullness.
- Balanced macros: Beans (optional) supply plant protein and fiber; broth keeps it light yet satisfying.
- Spice support: Cumin, oregano, and paprika bring polyphenols that complement a wholesome diet.
Variations
- Creamier texture: Stir in 2–3 tbsp plain Greek yogurt or cashew cream off the heat.
- Protein boost: Add cooked shredded chicken or turkey during the last 5 minutes.
- Ranch twist: For “Taco Soup With Ranch Packet,” stir in 1 tbsp ranch-style seasoning at the end.
Storage & Meal Prep
Refrigerate up to 4 days. The flavors meld beautifully overnight. Freeze up to 2 months; thaw gently and brighten with a squeeze of lime before serving.
Serving Ideas
Pair with a crunchy side salad or warm tortillas. A sprinkle of cilantro highlights the soup’s warmth without overpowering the pumpkin.
Pro Tips
- Whisk the pumpkin: Blending the purée with broth ensures a silky, lump-free texture.
- Balance the flavors: Taste at the end—salt and lime are key to rounding the sweetness of pumpkin.
This Pumpkin Taco Soup brings fall comfort and taco-night personality to a single, spoonable bowl—easy enough for busy evenings and special enough for weekend coziness.
