Creamy Vegan Pumpkin Bean Soup

Creamy Vegan Pumpkin Bean Soup

This creamy vegan pumpkin bean soup is hearty and delicious. It is full of protein and vitamins and it is gluten free, dairy free, soy free, and plant based.  It gets rave reviews from the whole family.  Children and adults, carnivores and vegans all love it and I always have people asking me for the recipe.  It is so simple to make, but tastes like you fussed over it all day.

Creamy Vegan Pumpkin Bean Soup - This healthy, vegan, gluten free soup is creamy and delicious yet full of fiber and vitamin A. More at thehiddenveggies.com

It is one of those meals that I always keep the ingredients on hand, and it can be whipped up quickly.  Most of the ingredients are canned goods, so this is a great choice on those days when fresh produce is running low.

 

Creamy Vegan Pumpkin Bean Soup - Blend black beans, tomatoes, and pumpkin to make a creamy hearty soup. This is my kids favorite soup! More at thehiddenveggies.com
Bend until creamy with an immersion blender.

You can eat it without pureeing it.  This way it is like a bean stew with chunks of tomatoes.  The pumpkin broth has a nice rich flavor, however, if you want a creamy soup, puree it with an immersion blender or simply use a regular blender.  I use the immersion blender so I don’t have to fuss with transferring hot soup to another container.  Even though I can’t get my eldest son to eat a piece of a tomato, he will eat bowl after bowl of this soup never noticing that there is a full can of tomatoes in it.

Creamy Vegan Pumpkin Bean Soup

2017-02-16
: 8
: easy

By:

Ingredients
  • 2 TBS olive oil
  • 1 onion chopped
  • 2 cloves of minced garlic
  • 1 TBS cumin
  • 1 tsp salt
  • 1tsp cinnamon
  • 4 cups vegetable broth or water
  • 2 cans of beans rinsed and drained (black, white, or kidney beans work well)
  • 1 16 oz can of pumpkin
  • 1 14.5 oz can of diced tomatoes
  • 1 TBS vegan sour cream
Directions
  • Step 1 In a soup pot, sauté the onions and garlic in olive oil.
  • Step 2 2 Add salt and spices and cook on low until the onions are translucent.
  • Step 3 Add vegetable broth, pumpkin, beans, and tomatoes
  • Step 4 Simmer for 20 minutes
  • Step 5 Blend with an immersion blender until smooth
  • Step 6 Simmer for 20 more minutes

A dollop of sour cream is the perfect way to top off this soup.  You can find vegan sour cream in most big grocery stores or natural foods markets, but I like to save money and use my own homemade palm oil free recipe.

Click here to go to the homemade dairy free sour cream.

Dairy Free Sour Cream - This vegan sour cream is simple to make and is free of dairy, nuts, and palm oil. Good for the environment and your health! thehiddenveggies.com
Homemade Vegan/ Palm Oil Free Sour Cream

This soup is hard to mess up.  It comes out great every time.  If you don’t have any vegetable broth, you can use water and just add a little more salt, or keep it low sodium.  If you don’t have black beans, any type of bean will work.  Four cups of liquid usually makes a good consistency, but you can adjust the liquid to make it thicker or thinner.  This soup also works great in a slow cooker.  Just dump all of the ingredients in the crockpot in the morning and puree before serving.  (I usually add about 3/4 cup of water if I make it in the crockpot so it doesn’t get too thick).  Enjoy!

Pin the creamy vegan pumpkin bean soup recipe it for later!

Creamy Vegan Pumpkin Bean Soup – This hearty and satisfying soup is gluten free, casein free, cholesterol free, soy free and vegan. It is so simple! Just dump, simmer and puree for a high protein, high fiber, soup full of vitamin A. thehiddenveggies.com

 

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