This pumpkin white bean soup is rich and creamy, protein-packed, and full of vitamin A. Plus, it’s vegan, gluten-free, and soy-free! It’s the perfect fall comfort food that the whole family will love.

A top view of a bowl of pumpkin white bean soup with pumpkin seeds and a swirl of sour cream on top.

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Why make this recipe

This simple pumpkin white bean soup can be made in about 30 minutes with pantry staples that you probably already have in your kitchen.

It’s rich and creamy, perfect for those cool fall nights when you want a bowl of comfort food. Yet it’s packed with nutrients and protein to nourish you.

We love creamy pureed vegan soups in my house, like creamy vegetable soup, zucchini soup, pumpkin black bean soup, and curried cauliflower soup, but this white bean pumpkin soup is a favorite.

Ingredients and substitutions

  • Onion – for flavor.
  • Garlic – for flavor.
  • Oil – any neutral-flavored oil will work to saute the onions.  You can use a little extra vegetable broth instead to make it oil-free if you would like
  • White Beans – any type that you have will work. Navy beans, great northern beans, or cannellini beans work best, but you can also use chickpeas, butter beans, or a combination of any of these types.
  • Canned Pumpkin – to add creaminess, flavor, and tons of healthy vitamin A.
  • Vegetable Broth – for liquid and flavor.  If you don’t have veggie broth, water, and some extra salt will work.
  • Cumin – for flavor.
  • Turmeric – for flavor and a beautiful golden color.
  • Cinnamon – for flavor.
  • Cayenne Pepper – for a bit of spice.
  • 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 create your own vegan sour cream or swirl in some vegan heavy cream for extra creaminess.
  • Pumpkin Seeds – optional for garnish.

Helpful tools

  • A medium-sized soup pot.
  • An immersion blender or a regular blender is used to blend the soup and make it creamy. I prefer a metal immersion blender for blending hot soups right in the pot. This way, you reduce the risk of burning yourself while transferring and mixing the hot soup. If you are using a traditional blender, do it in 2 or 3 small batches so it doesn’t overflow.

How to make white bean pumpkin soup

A full printable version of this recipe with ingredient measurements is available at the bottom of this post.

Step 1 – Sauté the onions and garlic in a large pot on the stove top with a bit of olive oil, salt, and spices over low heat for about 5 minutes until the onions are translucent.

Step 2 – Add the broth, beans, and canned pumpkin to the pot, bring to a boil over medium-high heat, and then simmer for 15 minutes.

Onions, garlic, and spices sautéing in a soup pot.
Sauté the onions and garlic in oil with the spices.
White beans added to the onions and spices.
Add 3 cans of drained white beans.
Vegetable broth and pumpkin puree added to the white beans to make soup.
Add broth and pumpkin puree.

Step 3 – Puree the soup with an immersion blender (or transfer small amounts to a blender, then back into the soup pot).

Step 4 – Simmer on low for an additional 10 minutes to allow all of the flavors to come together.

Vegan pumpkin white bean soup in a pot before it has been pureed with an immersion blender in it.
After it has simmered, blend with and immersion blender.
Pumpkin white bean soup after it has been blended with an immersion blend in the pot.
Blend until creamy. This may take a few minutes.

Step 5 – Serve with a dollop of vegan sour cream or swirl in some vegan heavy cream for extra creaminess. Garnish with pumpkin seeds. (optional)

Serve this soup with my delicious vegan baguettes, olive bread,  vegan cheddar bay biscuits, or vegan drop biscuits for a more filling meal!

Pro Tips

  • You can use water and add a little more salt if you don’t have any vegetable broth.
  • Four cups of liquid usually make a good consistency, but feel free to add a little more or a little less to adjust the thickness.
A bowl of cream pumpkin white bean soup topped with pumpkin seeds and little pumpkins in the background.

Storage and reheating

Refrigerate: This vegan white bean pumpkin soup will keep well in the fridge for up to 5 days in an airtight container.

Freeze: Pumpkin soup freezes well and can be stored in an airtight container in the freezer for up to 3 months. Thaw overnight in the fridge before reheating.

Reheating: Reheat a bowl of the pumpkin soup in the microwave for about 2-3 minutes, or add a few tablespoons of water and reheat larger portions in a saucepan on the stovetop.

A bow of pumpkin white bean soup with a small pumpkin on the side and and blue and white tea towel.

More canned pumpkin recipes

White bean pumpkin soup recipe

A bowl of pumpkin white bean soup with pumpkin seeds and sour cream swirled on top,
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Creamy White Bean Pumpkin Soup

Yield: 8 bowls
Prep: 5 minutes
Cook: 30 minutes
Total: 35 minutes
Author: Monica Davis
An easy vegan and gluten-free soup made with pumpkin puree and white beans pureed into a creamy, healthy soup.  
Print Leave a Review Pin Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion , chopped
  • 2 cloves minced garlic
  • 1 teaspoon salt
  • 1 tablespoon cumin
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 4 cups vegetable broth or water
  • 3 (15.5 oz) cans white beans rinsed and drained
  • 1 (16 oz) can of pumpkin

Garnish

Equipment

Instructions
 

  • Sauté the onions and garlic in a large pot on the stove top with a bit of olive oil, salt, and spices over low heat for about 5 minutes until the onions are translucent.
  • Add the broth, beans, and canned pumpkin to the pot, bring to a boil over medium-high heat, and then simmer for 15 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 10 minutes to allow all of the flavors to come together.
  • Serve with a dollop of vegan sour cream or swirl in some vegan heavy cream for extra creaminess. Garnish with pumpkin seeds. (optional)

Notes

  • You can use water and add a little more salt if you don’t have any vegetable broth.
  • Four cups of liquid usually make a good consistency, but feel free to add a little more or a little less to adjust the thickness.
Serving: 1cup, Calories: 219kcal, Carbohydrates: 36g, Protein: 10g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 775mg, Potassium: 573mg, Fiber: 13g, Sugar: 4g, Vitamin A: 9793IU, Vitamin C: 5mg, Calcium: 100mg, Iron: 4mg
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