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White Bean Pumpkin Soup

Kelly Jensen
This White Bean Pumpkin Soup is a hearty 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
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Cook Time 30 minutes
Total Time 30 minutes
Course Dinner, Lunch, Soup
Cuisine American
Servings 8 servings
Calories 140 kcal

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

Calories: 140kcalCarbohydrates: 29gProtein: 7gFat: 1gSaturated Fat: 1gSodium: 1336mgPotassium: 670mgFiber: 7gSugar: 8gVitamin A: 13946IUVitamin C: 17mgCalcium: 102mgIron: 4mg
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