White Bean and Pumpkin Soup
As the temperatures drop, cozy up with a bowl of this Pumpkin White Bean Soup! Packed with creamy pumpkin and protein-rich white beans, it’s not just comforting—it’s a nutritious, easy-to-make meal that’s perfect for any day of the week. Enjoy this delicious soup for lunch or dinner, and embrace the flavors in any season!
Servings 6 servings
Calories 337kcal
Ingredients
- 1 tablespoon coconut oil or olive oil
- 1 medium yellow onion finely diced
- 2 medium carrots thin slices (about 1 heaping cup)
- 2-3 stalks celery
- 3-4 cloves garlic minced
- 1 tablespoon ginger minced
- 1 15-ounce can pumpkin puree
- 2 15-ounce cans white beans northern, cannellini beans, or canary beans, drained or 3 cups cooked beans
- 4 cups vegetable broth 32 ounces
- 1 bay leaf
- 1 teaspoon curry powder can increase up to ½ teaspoon if desired
- ¼ teaspoon cumin
- ½ cup coconut cream canned
- 1 pinch red pepper flakes optional
- salt and pepper to taste (about 1 teaspoon)
- Toasted pumpkin seeds optional
Instructions
Stove Top Directions
- In a large dutch oven or pot, heat coconut or olive oil. When hot, add onion, carrots, and celery, and sauté until onions are softened. Stir frequently so the onions don’t burn. Add garlic and ginger and cook until fragrant, about one minute.1 tablespoon coconut oil, 1 medium yellow onion, 2 medium carrots, 2-3 stalks celery, 3-4 cloves garlic, 1 tablespoon ginger
- Add canned pumpkin, white beans, vegetable broth, and bay leaf to pot. Cover with a lid and bring to a boil. Reduce the heat to low and allow soup to simmer for 15-20 minutes for flavors to blend.1 15-ounce can pumpkin puree, 2 15-ounce cans white beans, 4 cups vegetable broth, 1 bay leaf
- Stir in the curry, cumin, coconut cream, and red pepper flakes. Season with salt and pepper to taste. Cook five more minutes to allow flavors to meld.1 teaspoon curry powder, ¼ teaspoon cumin, ½ cup coconut cream, 1 pinch red pepper flakes, salt and pepper
- For a thicker soup, use a masher or the back of a spoon to mash some of the beans to thicken the soup.
- Serve and sprinkle toasted pumpkin seeds on top. Enjoy.Toasted pumpkin seeds
Instant Pot Soup Directions
- Turn on the Instant Pot to saute setting, select normal for the level of heat and allow to heat. When hot, add onion, carrots, and celery, and sauté until onions are softened. Stir frequently so the onions don’t burn. Add garlic and ginger and cook until fragrant, about one minute.1 tablespoon coconut oil, 1 medium yellow onion, 2 medium carrots, 2-3 stalks celery, 3-4 cloves garlic, 1 tablespoon ginger
- Add pumpkin, white beans, vegetable broth, and bay leaf to Instant Pot. Place the lid on top. Make sure the pressure release handle is set to sealing.1 15-ounce can pumpkin puree, 2 15-ounce cans white beans, 4 cups vegetable broth, 1 bay leaf
- 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 and remove lid.
- Stir in the curry, cumin, coconut cream, and red pepper flakes. Season with salt and pepper to taste. Cook five more minutes on the saute setting to allow flavors to meld.1 teaspoon curry powder, ¼ teaspoon cumin, ½ cup coconut cream, 1 pinch red pepper flakes, salt and pepper
- For a thicker soup, use a masher or the back of a spoon to mash some of the beans to thicken the soup.
- Serve and sprinkle toasted pumpkin seeds on top. Enjoy.
Notes
- Sauté the Veggies Properly: Make sure to chop your veggies to a similar size for even cooking. Sauté the onions, celery, and carrots slowly until they soften and caramelize. The extra time adds a level of complexity to your soup.
- Choosing Pumpkin Purée: This recipe calls for canned pumpkin purée to keep the texture smooth and consistent. Just make sure it’s not pumpkin pie filling, which has added sugar and spices that can throw off the flavor.
- Experiment with Seasoning: You can amp up this dish in plenty of ways! Sprinkle in traditional spices like cinnamon, nutmeg, or cloves for that warm, cozy feeling, or toss in a pinch of cayenne for an extra kick.
- Taste as You Go: Start with the suggested amounts, then give it a taste and tweak, as needed, until the soup is to your liking.
Nutrition
Calories: 337kcal | Carbohydrates: 50g | Protein: 16g | Fat: 10g | Saturated Fat: 8g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 666mg | Potassium: 1153mg | Fiber: 13g | Sugar: 6g | Vitamin A: 14833IU | Vitamin C: 7mg | Calcium: 171mg | Iron: 7mg