White Bean Pumpkin Soup Recipe
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Jump to RecipeThis White Bean Pumpkin Soup is a hearty and delicious oil-free soup recipe, perfect for a light autumn lunch or dinner.
This recipe is gluten free, vegan, and made with fresh seasonal fall produce like carrots, pumpkin, and canned white beans for extra plant based protein. Stove top directions and also Instant Pot/Pressure cooker instructions below!
Autumn is officially here which means bring on pumpkin season! Pumpkin is one of my absolutely favorite ingredients to enjoy all year round, but especially fall as the weather starts to turn cooler. It’s rich, sweet, and packs a ton of nutrition into each bite. This white bean pumpkin soup recipe is the perfect light lunch or dinner for these cozy fall days.
Grab a big bowl and settle down by the fire on chilly fall nights. This is one light fall soup recipe you’ll feel good about eating: inside and out.
This White Bean Pumpkin Soup Recipe Is
- Creamy
- Thick
- Hearty
- Satisfying
- Nutritious
- Loaded with Flavor
- Vegan, Gluten Free, Oil Free, and High Protein
What’s In This Pumpkin White Bean Soup Recipe?
Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!
- No Salt Added White Beans: like the kidney beans above, these low sodium cannellini beans are a great addition to this soup.
- Canned Pumpkin – I stock up on canned pumpkin in the fall. Make sure to use pumpkin puree and not pumpkin pie mix or else it will be too sweet.
- Onion
- Celery
- Vegetable Stock
- Sea Salt & Black Pepper
- Carrots
- Herbes de Provence: my favorite spice blend! This French blend has a mix of rosemary, thyme, sage, and savory for a wonderful and complex flavor.
- Diced Tomatoes: I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on!
- Lemon Juice
- Garlic Salt: for a little extra flavor than traditional salt. I like to use this garlic salt in my savory Italian dishes for that extra kick.
- Coconut Cream for garnish (optional)
Meal Prep Fall Recipes For the Win!
This vegan pumpkin bean soup is the perfect recipe for homemade meal prep. I am a huge fan of meal prepping, batch cooking, and making recipes ahead. I love the convenience of cooking once and being able to enjoy easy homemade meals during the week when I don’t have time.
There’s a whole section of TheHerbeevore.com dedicated to my favorite tried & true meal prep recipes. With just a little planning and prep, you can have a week’s worth of recipes ready in the time it would take to make one portion. Just batch cook, divide into individual containers, and place in the fridge or freezer for later!
How Do I Make Vegan Pumpkin Soup?
Stove Top Directions
- In a large soup pot, add all ingredients and bring to a boil. Reduce to a simmer and cook for 30 minutes until carrots are tender.
- Using an immersion blender, blend soup until it is a thick and smooth consistency. You can also blend it by transferring small batches of the soup to a high speed blender.
- When ready to serve, stir in some coconut cream if desired, and top with extra fresh cracked tellicherry pepper. Enjoy!
Instant Pot / Pressure Cooker Directions
- To the Instant Pot or Electric Pressure Cooker, add all ingredients and seal the lid shut. Set on ‘High Pressure’ or ‘Manual’ Mode for 6 minutes. Once finished cooking, allow to natural release.
- Remove the lid. Using an immersion blender, blend soup until it is a thick and smooth consistency. You can also blend it by transferring small batches of the soup to a high speed blender.
- When ready to serve, stir in some coconut cream if desired, and top with extra fresh cracked tellicherry pepper. Enjoy!
Other Vegan Savory Pumpkin Recipes You’ll Love!
Pumpkin Mac and Cheese (Vegan, Gluten Free)
Pumpkin Black Bean Quesadilla Recipe (Vegan, Gluten Free)
Easy Pumpkin Seed Pesto Recipe (Vegan, Nut Free, Gluten Free)
Pumpkin Hummus Recipe (Vegan, Gluten Free)
Sourdough Pumpkin Seed Bread Recipe (Vegan, Nut Free)
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White Bean Pumpkin Soup
Equipment
- Stove Top Pot//Instant Pot or Pressure Cooker
Ingredients
- 1 sweet onion chopped
- 3 stalks celery
- 4 carrots sliced
- 2 14-ounce cans white beans drained and rinsed
- 1 14 ounce can pumpkin not pumpkin pie mix
- 1 14 ounce can Diced Tomatoes
- 1 teaspoon Herbes de Provence
- 8 cups Vegetable Stock
- 1 lemon juiced
- 1 teaspoon garlic salt
- 1/2 teaspoon Black Pepper
- Coconut Cream for garnish optional
Instructions
Stove Top Directions
- In a large soup pot, add all ingredients and bring to a boil. Reduce to a simmer and cook for 30 minutes until carrots are tender.
- Using an immersion blender, blend soup until it is a thick and smooth consistency. You can also blend it by transferring small batches of the soup to a high speed blender.
- When ready to serve, stir in some coconut cream if desired, and top with extra fresh cracked tellicherry pepper. Enjoy!
Instant Pot / Pressure Cooker Directions
- To the Instant Pot or Electric Pressure Cooker, add all ingredients and seal the lid shut. Set on ‘High Pressure’ or ‘Manual’ Mode for 6 minutes. Once finished cooking, allow to natural release.
- Remove the lid. Using an immersion blender, blend soup until it is a thick and smooth consistency. You can also blend it by transferring small batches of the soup to a high speed blender.
- When ready to serve, stir in some coconut cream if desired, and top with extra fresh cracked tellicherry pepper. Enjoy!
Nutrition
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