Frugal -Chicken and Pumpkin Soup

Posted on October 14, 2026

This hearty Chicken and Pumpkin Soup brings together tender shredded chicken, velvety pumpkin purée, and smoky chipotle peppers in a richly spiced broth that warms you from the inside out. Black beans and sweet corn add satisfying texture, while fresh cilantro brightens every bowl with a burst of color and flavor. It's a one-pot wonder that's as nourishing as it is delicious, perfect for cozy weeknight dinners or meal-prep Sundays.

Frugal Dinner

Ingredients

1 Tbsp olive oil

1 yellow onion

2 cloves garlic

5 cups chicken broth*

1 chicken breast (about ¾ lb)*

1 15oz. can pumpkin pureé

1 15oz. can black beans

1/2 cup frozen corn kernels

1-2 chipotle peppers in adobo sauce

1 Tbsp ground cumin

1/2 tsp salt

1/2 bunch fresh cilantro

Instructions

1

Dice the onion and mince the garlic. Add both to a large soup pot along with the olive oil and sauté over medium heat until the onions are translucent (3-5 min.)

2

Add the chicken breast (whole) and chicken broth. Place a lid on the pot, turn the heat up to high, and allow it to come to a full boil. As soon as it reaches a boil, turn the heat down to low and allow the pot to simmer for 30 minutes. Make sure the pot does not stop simmering after turning down the heat. If it does, increase the heat slightly until it is gently simmering.

3

After 30 minutes, remove the chicken breast from the broth and use two forks to shred the meat. Return the shredded meat to the pot. Add the pumpkin purée and stir until the it has mixed into the broth.

4

Take one or two chipotle peppers from the can (one pepper for a milder soup, two for a spicier soup) and mince them. Add the minced peppers and about a teaspoon of the adobo sauce from the can to the soup. Rinse the black beans and add them to the soup, along with the frozen corn kernels and cumin. Allow the soup to come up to a simmer and cook for about 10 minutes more to allow the flavors to blend.

5

Taste the soup and add about 1/2 teaspoon of salt if desired. Roughly chop the cilantro and stir it into the soup just before serving.

Key Points About Ingredients:

• Pumpkin purée is rich in beta-carotene (vitamin A), fiber, and potassium, making it a powerhouse addition that thickens the broth naturally without any cream or flour.
• Chipotle peppers in adobo sauce add deep, smoky heat — start with one pepper for a milder soup and add a second only if you enjoy a spicier kick.
• Canned black beans are a budget-friendly source of plant-based protein and fiber; rinsing them thoroughly reduces sodium by up to 40%.
• Using a whole chicken breast simmered directly in the broth keeps the meat moist and infuses the soup with extra chicken flavor before shredding.
• Frozen corn kernels are just as nutritious as fresh and add a pop of natural sweetness that balances the smoky chipotle heat beautifully.
• Fresh cilantro stirred in at the very end preserves its bright flavor and aroma — adding it too early would cause it to wilt and lose its vibrancy.

Key Nutritional Insights:

• Each serving provides an excellent source of vitamin A, largely from the pumpkin purée, delivering well over 100% of the daily recommended intake.
• The combination of chicken, black beans, and corn provides a complete amino acid profile, making this soup a protein-rich meal at roughly 28g per serving.
• Black beans contribute significant dietary fiber (~7g per serving from beans alone), supporting digestive health and helping you feel full longer.
• The chipotle peppers contain capsaicin, a compound associated with anti-inflammatory properties and a mild metabolism boost.
• This soup is naturally gluten-free, dairy-free, and relatively low in saturated fat, making it suitable for a wide range of dietary needs.
• With potassium from pumpkin and black beans, this recipe supports healthy blood pressure as part of a balanced diet.

• Nutrition Facts

• Serving Size1
• Amount per serving
• Calories265
• Standard DV% Daily Value*
• Total Fat6 g72 g8.33%
• Saturated Fat1.2 g20 g6%
• Trans Fat0 g
• Polyunsaturated Fat1.1 g
• Monounsaturated Fat3.1 g
• Cholesterol52 mg300 mg17.33%
• Sodium720 mg2300 mg31.3%
• Total Carbohydrate28 g275 g10.18%
• Dietary Fiber9 g28 g32.14%
• Total Sugars5 g
• Added Sugars0 g50 g0%
• Sugar Alcohal0 g
• Protein27 g50 g54%
• Vitamin D (Cholecalciferol)4 mcg20 mcg20%
• Calcium72 mg1300 mg5.54%
• Iron4 mg18 mg22.22%
• Potassium820 mg4700 mg17.45%
• Vitamin A9500 mcg900 mcg1055.56%
• Vitamin C (Ascorbic Acid)8 mg90 mg8.89%
• Vitamin E (Tocopherol)1.8 mg15 mg12%
• Vitamin K18 mcg120 mcg15%
• Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
• Vitamin B2 (Riboflavin)0.22 mg1.3 mg16.92%
• Vitamin B3 (Niacin)9 mg16 mg56.25%
• Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
• Folate95 mcg400 mcg23.75%
• Vitamin B12 (Cobalamine)0.3 mcg2.4 mcg12.5%
• Biotin4 mcg30 mcg13.33%
• Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
• Choline85 mg550 mg15.45%
• Phosphorus290 mg1250 mg23.2%
• Iodine5 mcg150 mcg3.33%
• Magnesium68 mg420 mg16.19%
• Zinc2.4 mg11 mg21.82%
• Selenium22 mcg55 mcg40%
• Copper0.3 mg0.9 mg33.33%
• Manganese0.7 mg2.3 mg30.43%
• Chromium4 mcg35 mcg11.43%
• Molybdenum52 mcg45 mcg115.56%
• Chloride210 mg2300 mg9.13%
• * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Click here or PDF icon to open Downloadable PDF file in new tab.

Spread the love