This vegan pumpkin soup hides cannellini beans in a creamy blended base for extra plant protein. It is an easy fall meal for picky eaters and works well for lunch, dinner, or freezer meal prep.
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium white onion roughly chopped
- 2 pounds pumpkin flesh finely cubed
- 5 oz cooked cannellini beans
- 1 tsp fresh thyme leaves
- 1 tsp fresh ginger grated
- Sea salt and freshly cracked black pepper to taste
- 4 cups vegetable stock
To Serve
- 4–5 mushrooms sautéed (optional)
- Handful of croutons optional
- 1 tbsp pumpkin seeds toasted (optional)
- 1 tbsp fresh parsley chopped (optional)
Instructions
- Heat olive oil in a large pot over medium-high heat. Add in the chopped onion, pumpkin, and beans, followed by the thyme and ginger. Sauté the ingredients for 5 minutes, or until the vegetables begin to soften, then season with 1⁄2 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 bowls, season with more freshly cracked pepper, sautéed mushrooms, croutons, pumpkin seeds, and parsley, if desired, and serve immediately.
Use any type of edible pumpkin you like or butternut squash. To add some texture, feel free to leave some beans unblended and/or top the soup with warm, crispy croutons.