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Creamy Vegan Pumpkin Bean Soup
An easy vegan and gluten-free soup made with pumpkin, beans and veggies pureed into a creamy healthy soup.
Course
Soup
Cuisine
gluten free, vegan
Keyword
pumpkin bean soup, vegan pumpkin soup
Prep Time
5
minutes
minutes
Cook Time
40
minutes
minutes
Total Time
45
minutes
minutes
Servings
8
bowls
Calories
129
kcal
Author
Monica Davis
Equipment
large soup pot
souper cubes
(for storage)
Ingredients
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
US Customary
-
Metric
Instructions
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.
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 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!
Nutrition
Serving:
1
cup
|
Calories:
129
kcal
|
Carbohydrates:
17
g
|
Protein:
5
g
|
Fat:
4
g
|
Sodium:
820
mg
|
Potassium:
235
mg
|
Fiber:
5
g
|
Sugar:
1
g
|
Vitamin A:
280
IU
|
Vitamin C:
0.2
mg
|
Calcium:
28
mg
|
Iron:
1.8
mg