This one-pot vegan pumpkin soup is creamy and so full of flavour. Best of all, you get a nice protein kick thanks to the white beans!
Loaded with flavour, this one-pot creamy vegan pumpkin soup is a firm family favourite and healthy comfort food at its best.
It's creamy, rich, loaded with good-for-you ingredients and not boring at all.
The added topping of crispy shiitake mushrooms, crunchy cubes of sourdough bread and pumpkin seeds, really bring it to the next level!
What I love the most about it, is the added cannellini beans, which are sneakily blended in and hidden in the creamy soup.
You get a nice protein kick out of it and none will never know - great for the picky eaters in the family!
I'm sure you'll FALL in love with soup as much as I did. It’s quick, easy to make, LOADED with flavour, and calls for just 7 ingredients.
I mean, what's not to love? Keep reading to find out how easy and delicious this cosy fall soup really is.
All you need to make this comforting veg soup is 7 ingredients. Yes, so easy!!
Here are a few ingredient tips to help you make the best out of this simple nourishing dish:
Pumpkin prep is not as difficult as it seems. I like to use a vegetable peeler to peel off the skin, and using a sharp knife, cut it into chunks.
Don't throw away those pumpkin seeds! Here's how to roast them for a healthy snack your family will love.
Cannellini beans have a delicate mild flavour, and a buttery texture, making them perfect for this soup.
Alternatively, you can use pinto beans, navy beans or butter beans.
EXTRA-VIRGIN OLIVE OIL
Good olive oil will add so much flavour to this soup. My favourite is Italian, Greek or Spanish organic extra-virgin olive oil, made from single-origin olives.
This soup is just so creamy and rich, you really don't need to add any dairy, coconut milk or cashew cream, a good vegetable stock will be more than enough.
Ginger: I love adding ginger to my pumpkin soup, but you can definitely omit it if needed.
Onion: white onion, yellow onion, shallots or red onion all work great.
Thyme: you can substitute with rosemary or sage for a more aromatic note.
TOPPINGS AND ADD-ONS
- mushrooms: sauteed shiitake mushrooms or chanterelle mushrooms work amazing here.
- nuts and seeds: roasted pumpkin seeds, sunflower seeds, hazelnuts, almonds, walnuts or pecans add crunchyness and extra nutritional value.
- gremolata: a zesty, herby and garlicky topping that brings the soup to the next level.
- cream: a swirl of coconut cream, cashew cream or sour cream add richness and creaminess.
- grains: short pasta, rice, quinoa, barley all add a nutritional boost, and will help you make a balanced meal out of it.
Does pumpkin soup freeze well?
Yes, absolutely! For quick lunch or dinner meal, freeze the soup into individual portions and store it in the freezer for up to 2 months.
How long will it keep in the fridge?
Transfer the soup to an airtight container and store it in the fridge for up to 3 days.
THE VEGAN BEAN COOKBOOK
This recipe is also part of the 60+ vegan recipes featured in my new cookbook "The Vegan Bean Cookbook"!
The goal of the book is to show vegan and non-vegan readers that beans are not boring AT ALL!
Beans are conveniently cheap, packed with protein, and incredibly versatile.
There's so much you can do with the humble bean!
From simple and nourishing pasta dishes to fun and incredible desserts, and I will show you all in this new exciting cookbook.
DID YOU MAKE THIS RECIPE?
Please let me know how you liked it! Leave a comment below and share a picture on Instagram with the hashtag #thepetitecook! Looking at your pictures always makes me smile *and super hungry*!
Vegan Pumpkin Soup with White Beans
- 2 tablespoons extra-virgin olive oil
- 1 white or yellow onion, roughly chopped
- 900 g pumpkin flesh, finely cubed
- 150 g cooked cannellini beans
- 1 teaspoon fresh thyme leaves
- 1 teaspoon grated fresh ginger
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 900 ml vegetable stock
For the topping: (optional)
- 2 tablespoons extra-virgin olive oil
- 150 g shiitake mushrooms, roughly chopped
- 2 tablespoons pumpkin seeds
- 2 slices sourdough bread, roughly cubed
- Heat the olive oil in a large pot over medium high heat. Add in the chopped onion, pumpkin and cannellini beans, followed by the thyme leaves and ginger.
- Sauté the ingredients for 5 minutes, or until the vegetables begin to soften, then season with ½ teaspoon (or to taste) of sea salt and a generous pinch of freshly cracked black pepper.
- Pour in the stock, then cover the pot with a lid and simmer for 10 to 15 minutes, or until the vegetables are cooked through.
- Remove the pot from the heat, and take 1 cup (240 ml) of stock out from the pot.
- Transfer the soup into a blender or use an immersion blender to blend all the ingredients until they reach your desired consistency, adding in the reserved stock if necessary.
- Divide the pumpkin soup among four 4 bowls, season with freshly-crackedfreshly cracked pepper if desired, and serve immediately.
For the topping:
- Heat the olive oil in a large pan over medium low heat. Add in the shiitake mushrooms and sauté for 3 minutes, stirring often.
- Add in the pumpkin seeds and cubed bread and cook, stirring often for a further two minutes, or until the bread is nicely charred and the mushrooms are cooked through. Remove from the heat and distribute the topping over the soup.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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