Creamy Pumpkin White Bean Soup
This Creamy Pumpkin White Bean Soup is cozy and comforting, perfect for the chilly days of fall and winter. Using canned pumpkin purée allows it to come together quickly and easily in less than 30 minutes.
Servings: 4
Calories: 283kcal
Equipment
Ingredients
- 2 tablespoons vegan butter or olive oil
- ½ sweet onions diced (about 1 cup)
- 2 cloves garlic minced
- ½ teaspoon ground turmeric
- ½ teaspoon dried thyme
- ¼ teaspoon ground ginger
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
- 1 can (15 oz) 100% pure pumpkin purée
- 1 can (15.5 oz) white beans like cannellini, great northern, or navy beans
- 2 cups low-sodium vegetable broth
- 1-2 cup(s) unsweetened, plain non-dairy milk like soy milk or almond milk
- 1-2 tablespoons pure maple syrup optional
- pumpkin seeds to garnish, optional
Instructions
- Heat the vegan butter in a soup pot over medium heat on the stove. Add the onion and sauté until soft and translucent, about 3 to 4 minutes.
- Add the garlic, turmeric, thyme, ginger, salt, and pepper, and sauté 1 minute until fragrant.
- Add the pumpkin, beans, and broth. Stir to combine. Increase the heat to high to bring to a bubble, then decrease the heat to medium-low and simmer for 10 minutes.
- Stir in 1 cup of milk and 1 tablespoon of maple syrup. Using an immersion blender, purée the soup until smooth and creamy. Add additional milk if needed to reach your desired consistency.Alternately, you can carefully transfer the soup to a blender to purée. Do not fill the blender more than halfway as hot liquids will expand. Work in batches if necessary.
- Taste and adjust seasoning as necessary, adding more salt, pepper, or maple syrup.
- Serve hot garnished with pumpkin seeds, if using.
Notes
~ Make sure you use 100% pure pumpkin purée. NOT pumpkin pie filling!
~ Sautéing the spices in a bit of fat, in this case vegan butter, will bring out the most flavor.
~ Drain and rinse the canned beans before adding them to the recipe.
~ Purée the soup with an immersion blender until it is silky smooth. Alternately, you can carefully transfer the soup to a blender. Do not fill the blender more than halfway as hot liquids will expand! You may need to work in batches.
~ Like a thinner soup? Add more milk or broth.
~ Taste and adjust seasonings to your liking.
~ For an oil-free option, sauté the aromatics and spices in vegetable broth or water.
This recipe makes about 6 cups of soup. Nutrition facts calculated using 1 ½ cups soy milk, 1 tablespoon of pure maple syrup and no garnishes.
This recipe makes about 6 cups of soup. Nutrition facts calculated using 1 ½ cups soy milk, 1 tablespoon of pure maple syrup and no garnishes.
Nutrition
Calories: 283kcal | Carbohydrates: 44g | Protein: 13g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 747mg | Potassium: 996mg | Fiber: 17g | Sugar: 7g