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White Bean Pumpkin Soup Recipe (Vegan, Gluten Free, Oil Free)

This 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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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!

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

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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!

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What’s In This Pumpkin White Bean Soup Recipe?

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.

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How Do I Make Vegan Pumpkin Soup?

Stove Top Directions

  1. 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.
  2. 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.
  3. 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

  1. 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.
  2. 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.
  3. 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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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!

Let’s keep in touch – make sure to sign up for my newsletter to get fresh recipes weekly. And don’t forget to follow over on Pinterest, Instagram , & Twitter– I’d love to connect with you there!  

 

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White Bean Pumpkin Soup (Vegan, GF)

The Herbeevore
This 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!
5 from 1 vote
Cook Time 30 mins
Total Time 30 mins
Course Dinner, Lunch, Soup
Cuisine American
Servings 8 servings
Calories 140 kcal

Equipment

  • Stove Top Pot//Instant Pot or Pressure Cooker

Ingredients
  

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

Calories: 140kcalCarbohydrates: 29gProtein: 7gFat: 1gSaturated Fat: 1gSodium: 1336mgPotassium: 670mgFiber: 7gSugar: 8gVitamin A: 13946IUVitamin C: 17mgCalcium: 102mgIron: 4mg
Keyword creamy vegan pumpkin soup, Healthy Oil Free Pumpkin Recipes, pumpkin white bean soup, Vegan Savory Pumpkin Recipes, Vegetarian Savory Pumpkin Recipes, What can i make with pumpkin, White Bean Pumpkin Soup
Did You Make This Recipe?Tag me @theherbeevore in your photo on Instagram and I'll feature you in my stories!

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!

Posted in American, Dairy Free, Fall Recipes, Gluten Free, Instant Pot Recipes, Low Calorie, Lunches, Meal Prep, Nut Free, Oil Free, One Pot Recipes, Pantry Recipes, Soups, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes

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