Creamy White Bean Pumpkin Soup
An easy vegan and gluten-free soup made with pumpkin puree and white beans pureed into a creamy, healthy soup.
Servings 8 bowls
Calories 219kcal
Equipment
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
- 1/4 cup vegan sour cream
- 1/4 cup pumpkin seeds
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.
Nutrition
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