Pumpkin Bean Soup -Creamy, Vegan, and Gluten Free

Pumpkin Bean Soup -Creamy, Vegan, and Gluten Free

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!  I always have people asking me for the recipe.  So simple to make, but tastes like you fussed over it all day.

The black beans cooking in the Pumpkin Bean Soup.

It’s 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.

Purring the Pumpkin Bean Soup with the immersion blender to make it creamy
Bend until creamy with an immersion blender.

What if I want my pumpkin bean soup to be chunky?

You can eat this pumpkin bean soup without pureeing it.  If you eat 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
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 

A easy vegan and gluten free soup made with pumpkin beans and veggies pureed into a creamy healthy soup.  

Course: Soup
Cuisine: gluten free, vegan
Servings: 8
Calories: 129 kcal
Author: Monica | The Hidden Veggies
Ingredients
  • 2 tbsp olive oil
  • 1 medium onion chopped
  • 2 cloves minced garlic
  • 1 tbsp cumin
  • 1 tsp salt
  • 1 tsp cinnamon
  • 4 cups vegetable broth or water
  • 2 cans beans rinsed and drained black, white, or kidney beans work well
  • 1 16 oz can of pumpkin
  • 1 15.5oz can of diced tomatoes
  • 1 tbsp vegan sour cream
Instructions
  1. In a soup pot, sauté the onions and garlic in olive oil.
  2. 2 Add salt and spices and cook on low until the onions are translucent.
  3. Add vegetable broth, pumpkin, beans, and tomatoes
  4. Simmer for 20 minutes
  5. Blend with an immersion blender until smooth
  6. Simmer for 20 more minutes
Recipe Notes
  • This soup works great in the crockpot.  Just put in all the ingredients plus an extra 3/4 cup water in the crockpot and cook on low for about 6 hours.
  • I usually use black beans, but any cooked bean will work.
  • This soup is also good chunky if you don't want to puree it.
  • It's delicious with vegan sour cream on top!
Nutrition Facts
CREAMY VEGAN PUMPKIN BEAN SOUP
Amount Per Serving (1 cup)
Calories 129 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 820mg 34%
Potassium 235mg 7%
Total Carbohydrates 17g 6%
Dietary Fiber 5g 20%
Sugars 1g
Protein 5g 10%
Vitamin A 5.6%
Vitamin C 0.3%
Calcium 2.8%
Iron 10.2%
* Percent Daily Values are based on a 2000 calorie diet.

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

 

Is this soup easy to make?

This soup is hard to mess up.  It comes out great every time.  You can use water and just add a little more salt, if you don’t have any vegetable broth.  If you don’t have black beans, any other type of beans will work too.  Four cups of liquid usually makes a good consistency.  You can adjust the liquid to make the soup thicker or thinner.

Can I make this pumpkin bean soup in the crockpot?

Pumpkin bean soup works great in a slow cooker!  Just dump all of the ingredients in the crockpot in the morning, set to low, and puree before serving.  (I usually add an exta 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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