This delicious hearty healthy pumpkin soup recipe with white beans and touch of curry makes an easy one pot meal for dinner. A main course soup that works great for meal prep and using throughout the week for lunches or easy dinners.
Turn on the Instant Pot to saute setting, select normal for the level of heat and allow to heat. Add 1 tablespoon olive oil to heat. When hot, add onion, carrots, garlic and ginger. Sauté for five minutes stirring frequently so the onions don’t burn.
Add all the remaining ingredients to the Instant Pot. Place the lid on top. Make sure the pressure release handle is set to sealing.
Select soup and set time for 3 minutes.
When cooking time is finished, turn the pressure release handle to venting carefully to allow steam to release.
If you prefer softer pumpkin, you can use the natural release setting to de-pressure the Instant Pot.
Taste, add salt and pepper and adjust the seasoning of the soup.
Stove Top Directions
In a large dutch oven or pot, heat 1 tablespoon olive oil. When hot, add onion, carrots, garlic and ginger. Sauté for five minutes stirring frequently so the onions don’t burn.
Add the pumpkin, white beans, vegetable broth, curry, cumin and bay leaf. Allow soup to simmer for 15-20 minutes for flavors to blend and pumpkin to cook.
When pumpkin is tender, taste and add salt and pepper as desired.
Serve up your hot soup as desired and enjoy.
Great garnishes: For some heat: Red pepper flakes or chili oil, toasted pumpkin seeds
Tips for BEST Results:
Choose fresh pumpkin for a delicious chunky vegetable and bean soup outcome.
There are a wide range of different curry powders to use to add flavor so choose your favorite but keep in mind that the flavors may differ slightly. I used Jamaican curry which is a bit on the spicy side and includes allspice in its mix. Pumpkin and curry are made for each other so I think just about any blend will have great results.
Cut your carrots into thin slices so they cook to tender in the allotted time. Carrots are much more dense than the other ingredients in this recipe and take longer to cook if cut too big.
How to Meal Prep Healthy Pumpkin SoupThis pumpkin soup is perfect for meal prep. It's easy to make, stores well, travels easily and reheats quickly. To meal prep this recipe, simply prepare the recipe (or double batch for extras).
Allow the soup to cool completely before covering with a lid and storing.
Pack up the soup in containers, label and store in the freezer or refrigerator to use as desired.
To reheat simply transfer the frozen or thawed soup to a saucepan and heat over medium heat until heated through. The beans and vegetables may absorb a bit of the liquid so if the soup is too thick, simply add some additional vegetable broth as needed.
If heating soup frozen, add a bit of water to the bottom of the pan to help get the soup cooking.