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creamy vegan pumpkin soup with white beans, topped with croutons and sauteed shiitake mushrooms.

Vegan Pumpkin Soup with White Beans

Course: Soup
Cuisine: Vegan
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
Calories: 187kcal
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 hidden white beans!
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Ingredients

  • 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

Instructions

  • 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.

Nutrition

Calories: 187kcal | Carbohydrates: 28g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1196mg | Potassium: 982mg | Fiber: 4g | Sugar: 9g | Vitamin A: 19658IU | Vitamin C: 23mg | Calcium: 84mg | Iron: 3mg