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A white bowl filled with pumpkin bean soup with a spoonful above it.

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
Cook Time 40 minutes
Total Time 45 minutes
Servings 8 bowls
Calories 129 kcal
Author Monica Davis | The Hidden Veggies

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

  1. In a soup pot, sauté 1 medium and 2 cloves of minced garlic in 2 tbsp olive oil.

  2. Add 1 tbsp cumin, 1 tsp salt and 1 tsp cinnamon. Cook on low for about 5 minutes until the onions are translucent.

  3. Add 4 cups of vegetable broth, 2 cans of beans, 1 can of pumpkin, and 1 can of tomatoes.

  4. Simmer for 20 minutes.

  5. Blend with an immersion blender until smooth.

  6. Simmer on low for 20 more minutes to let the flavors blend.

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 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 Facts
Creamy Vegan Pumpkin Bean Soup
Amount Per Serving (1 cup)
Calories 129 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 820mg36%
Potassium 235mg7%
Carbohydrates 17g6%
Fiber 5g21%
Sugar 1g1%
Protein 5g10%
Vitamin A 280IU6%
Vitamin C 0.2mg0%
Calcium 28mg3%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.