This creamy vegan bean soup is hearty and delicious. It's full of protein and vitamins and it is naturally gluten-free, dairy-free, and soy-free so everyone can enjoy it. The whole family loves it including my Omni friends and family. It's one of those things that you can make for a party or to serve a crowd and everyone loves it.
Jump to:
❤️ You'll love this recipe because
- Children and adults, carnivores and vegans, all love it! (Even my Omni friends and family ask me for the recipe every time I make it.)
- It's so simple to make but tastes as if you fussed over it all day.
- It's one of those meals that I always keep the ingredients on hand in the pantry, 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.
🧾 Ingredients and substitutions
- Onion - for flavor.
- Garlic - for flavor.
- Oil - any neutral-flavored oil will work to saute the onions in. You can use a little extra vegetable broth instead to make it oil-free if you would like
- Beans - any type that you have will work. I usually use 2 cans of black, pinto, or white beans or about 3 cups of cooked beans.
- Canned Tomato - for acidity and flavor. You can use crushed, diced, or even whole tomatoes. They will be pureed in the end so it doesn't matter how they are chopped. Tip: Fire roasted tomatoes will give your soup a little bit of smoky flavor if you like that.
- Canned Pumpkin - to add creaminess, flavor, and tons of healthy vitamin A.
- Vegetable Broth - for liquid and flavor. If you don't have broth, water will work.
- Cumin - for flavor.
- Cinnamon - for flavor.
- Salt - for flavor. You will need to add more if you make the soup with water instead of broth.
- Vegan Sour Cream - to swirl in and make it creamier and prettier. (optional) You can easily make your own vegan sour cream.
🥄 Instructions
- Simply saute the onions and garlic in a little olive oil over low heat for about 5 minutes until they are translucent.
- Then add the rest of the ingredients to the pot and simmer for 20 minutes.
- Puree the soup with an immersion blender (or transfer small amounts to a blender then back into the soup pot).
- Simmer on low for an additional 20 minutes to allow all of the flavors to come together.
- Serve with a dollop of vegan sour cream.
If using a traditional blender: Puree in small batches! Be very careful to only blend 2 cups at a time so it doesn't overflow and burn you! Trust me - I've done this, it hurts and it's a mess! I make this soup so much that I bought my immersion blender for the main purpose of making this soup easier. I love a medal immersion blender so I don't have to worry about putting plastic into the hot liquid.
👩🏻🍳 Pro tips
- 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 make a good consistency.
- You can adjust the liquid to make the soup thicker or thinner.
📖 Crockpot instructions
Pumpkin bean soup works great in a slow cooker!
- Just dump all of the ingredients in the crock-pot in the morning. (I usually add an extra 3/4 cup of water if I make it in the crock-pot so it doesn't get too thick).
- Set to low and let it cook for 6-8 hours.
- Puree before serving.
❔ What if I want my soup to have texture?
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 and the bean soup is delicious this way too.
🌟 Feeding picky eaters?
This soup is perfect for picky eaters! Even though I can't get my eldest son to eat even a piece of tomato, yet he will eat bowl after bowl of this soup never noticing that there is a full can of tomatoes in it!
🥣Make this soup creamier
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 vegan sour cream recipe.
Serve this soup with my delicious vegan cheddar bay biscuits for a full meal!
🍲 More vegan soups
- Vegan Chicken Noodle
- Vegetarian 15 Bean Soup
- Creamy Zucchini Soup
- Vegan Cream of Broccoli Soup
- Vegan Minestrone Soup
- Creamy Vegan Butternut Squash Soup
- Vegan Taco Soup
📌 Be sure to follow me on Pinterest for new vegan recipes!
An easy vegan and gluten-free soup made with pumpkin, beans and veggies pureed into a creamy healthy soup.
- 2 tablespoons olive oil
- 1 medium onion chopped
- 2 cloves minced garlic
- 1 tablespoon cumin
- 1 teaspoon salt
- 1 teaspoon cinnamon
- 4 cups vegetable broth or water
- 2 15.5 oz cans of 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 tablespoon vegan sour cream
-
In a soup pot, sauté 1 medium and 2 cloves of minced garlic in 2 tbsp olive oil.
-
Add 1 tbsp cumin, 1 tsp salt and 1 tsp cinnamon. Cook on low for about 5 minutes until the onions are translucent.
-
Add 4 cups of vegetable broth, 2 cans of beans, 1 can of pumpkin, and 1 can of tomatoes.
-
Simmer for 20 minutes.
-
Blend with an immersion blender until smooth.
-
Simmer on low for 20 more minutes to let the flavors blend.
- 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 beans 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!
⭐⭐⭐⭐⭐ Leave a comment and starred review! I would love to hear from you!
* This recipe was originally posted on 2/16/17. It was updated on 3/23/20 to include new pictures and more detailed information.
