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–+ servings
Pumpkin white bean soup pinterest

Pumpkin White Bean Soup

This hearty pumpkin white bean soup combines the earthy sweetness of pumpkin with creamy white beans for a perfectly balanced, protein-rich meal that's both comforting and nutritious. Ready in under an hour, it's the perfect fall dinner option.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course, Soup
Cuisine American, Fall
Servings 6 servings
Calories 285 kcal

Equipment

  • Large Pot
  • Immersion Blender or Regular Blender

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 3 garlic cloves minced
  • 2 carrots peeled and chopped
  • 2 celery stalks chopped
  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper optional
  • 3 cups pumpkin puree fresh or canned
  • 2 cans (15 oz each) white beans drained and rinsed
  • 4 cups vegetable broth
  • 1 cup coconut milk
  • salt and pepper to taste
  • pumpkin seeds for garnish
  • fresh parsley chopped, for garnish

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
  • Add the chopped carrots and celery to the pot and cook for 5-7 minutes until they begin to soften. Stir in the thyme, cumin, smoked paprika, and cayenne (if using). Toast the spices for about 1 minute, stirring constantly.
  • Add the pumpkin puree and white beans to the pot, stirring to coat everything with the spices. Pour in the vegetable broth and bring the mixture to a gentle boil.
  • Reduce the heat to low and simmer the soup for 20 minutes, allowing the flavors to meld together.
  • Using an immersion blender, blend about half of the soup while leaving some chunks for texture. If you don't have an immersion blender, carefully transfer half the soup to a standard blender, process until smooth, then return it to the pot.
  • Stir in the coconut milk and heat through for about 2 minutes. Season with salt and pepper to taste.
  • Serve in pre-warmed bowls topped with toasted pumpkin seeds and fresh chopped parsley.

Notes

This soup keeps exceptionally well and actually improves in flavor after a day in the refrigerator. Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Substitution options:
  • Butternut squash can replace pumpkin for a slightly sweeter flavor profile
  • Cannellini, navy, or great northern beans all work beautifully
  • Use chicken broth instead of vegetable for a non-vegetarian option
  • Heavy cream or half-and-half can replace coconut milk if dairy isn't a concern

Nutrition

Calories: 285kcalCarbohydrates: 38gProtein: 12gFat: 10gFiber: 11gVitamin A: 280IUIron: 20mg
Keyword Pumpkin Soup, White Bean Soup, Vegetarian Soup, Fall Soup, Healthy Soup
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