Kelly JensenThis White Bean Pumpkin Soup is a hearty and healthy 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!
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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
One of the BEST Pantry Staple Soup Recipes
This white bean pumpkin soup recipe is a fantastic pantry-staple meal! It uses almost all ingredients you would have in your dry pantry or cupboards – most of which you probably have on hand. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. I made a list of my Top 125 Plant-Based Pantry Staples that always keep stocked. And you can check out all my favorite pantry staple ingredients in my Amazon shop here. By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!
What’s In This Pumpkin White Bean Soup Recipe?
- 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 this canned pumpkin (its a big can!) or you can get smaller cans as well. Make sure to use pumpkin puree and not pumpkin pie mix or else it will be too sweet.
- Onion
- Celery
- 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! I like boxed tomatoes better because they are BPA free and more eco-friendly than aluminum cans. If you haven’t read about the dangers of consuming foods stored in BPA cans, head over to Nutrition Facts to read more.
- Reduced Sodium Vegetable Stock or Bouillon: I love this low sodium vegetable base for my recipes because it has a great flavor and is lower in sodium. I only develop my recipes with low sodium ingredients so the ingredients shine. You can always add salt to a recipe if it needs it, but it’s almost impossible to take it out! By starting with a low sodium broth or bouillon, you can build bright vibrant flavors and add more salt later if needed.
- 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.
- Tellicherry Peppercorns: Like the salt, it’s amazing the flavor difference you can get with really good tellicherry black pepper. Amazon has a generic brand tellicherry peppercorn which is the same price is buying pre-ground, and has a million times more flavor… so I use these really great tellicherry peppercorns, which I would definitely recommend.
- Coconut Cream for garnish (optional)
Meal Prep Fall Recipes For the Win!
This vegan pumpkin bean soup is the perfect recipe for healthy 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 healthy 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! I also made a list of my favorite meal prep products on Amazon that I use weekly. They make cooking easy peasy.
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)
Get the Same Ingredients For This Vegan and Gluten Free Pumpkin Soup Recipe:
As always, if you make this vegan and gluten free pumpkin bean soup recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. I love seeing all your photos of my recipe recreations!
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White Bean Pumpkin Soup (Vegan, GF)
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 No-Salt-Added Diced Tomatoes
- 1 teaspoon herbs de Provence
- 8 cups No-Salt-Added Vegetable Stock
- 1 lemon juiced
- 1 teaspoon garlic salt
- 1/2 teaspoon freshly ground Tellicherry 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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This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!
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