This creamy pumpkin soup is a naturally vegan and gluten free soup. It’s a simple recipe with pantry ingredients that comes together in just over 30 minutes. It is an autumn soup that’s thick and filling with loads of protein and fiber. If you’re looking for pumpkin soup, pumpkin recipes, or fall soups, this is the perfect recipe to make!
And, if you’re looking for more pumpkin recipes, try this pumpkin and flax seed granola!
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Every autumn I experiment with new pumpkin recipes because it honestly tastes great in just about anything! I love that this soup uses white beans for a filling protein and that is can come together easily in just above 30 minutes.
While the whole recipe is just below, don’t miss my tips further down and the step-by-step instructions with pictures!
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Creamy Pumpkin Soup
This creamy pumpkin soup is rich, cozy, and easy to make! A comforting fall recipe perfect for warming up on chilly days.
- Prep Time: 10
- Cook Time: 25
- Total Time: 35
- Yield: 6 1x
- Category: Appetizer, Dinner
- Method: Slow Cooking
- Cuisine: American
- Diet: Dairy-Free, Gluten-Free, Pescatarian, Soy Free, Vegan, Vegetarian
Ingredients
1 tbsp/15ml olive oil
1 large/180g yellow onion, diced
2 cloves/10g garlic, minced
1/2 tsp/1g ground nutmeg
1/2 tsp/1g ground cinnamon
1/2 tsp/1g ground black pepper
3 1/3 cups/815g pumpkin puree (2 – 14oz cans)
1 2/3 cup/290g cooked white beans (navy, cannellini, white kidney beans, black-eyed peas) (1 – 14oz can)
½ – 1 tsp/3-6g salt, divided
4 cups/945ml vegetable broth
To garnish: toasted pumpkins seeds, cream or coconut milk
Instructions
Dice the onion. Mince the garlic.
Heat olive oil over medium in a heavy bottomed pot. Add onion and garlic and cook for 7 minutes, stirring regularly, until onion is beginning to brown.
Add the nutmeg, cinnamon, and pepper. Cook for 1 minute to toast the spices.
Add the pumpkin puree, beans, 1/2 tsp/3g salt, and broth and stir.
Cook for 15 minutes, stirring occasionally, until everything is hot and fragrant.
Remove from heat and use an immersion blender to puree until very smooth. A regular blender can be used, but the soup should be cooled slightly first.
Taste and add salt as needed.
Serve with a drizzle of coconut milk or cream and toasted pumpkin seeds
Will keep for 5 days in the fridge or frozen for up to 1 month.
Ingredients and Substitutions For This Creamy Pumpkin Soup
How To Make This Creamy Pumpkin Soup
Dice the onion. Mince the garlic.
Heat olive oil over medium in a heavy bottomed pot. Add onion and garlic and cook for 7 minutes, stirring regularly, until onion is beginning to brown.
Add the nutmeg, cinnamon, and pepper. Cook for 1 minute to toast the spices.
Add the pumpkin puree, beans, 1/2 tsp/3g salt, and broth and stir.
Cook for 15 minutes, stirring occasionally, until everything is hot and fragrant.
Remove from heat and use an immersion blender to puree until very smooth. A regular blender can be used, but the soup should be cooled slightly first.
Taste and add salt as needed.
Serve with a drizzle of coconut milk or cream and toasted pumpkin seeds
Will keep for 5 days in the fridge or frozen for up to 1 month.
Stacie’s Tips
Salt: The amount of extra salt required will depend on the saltiness of your vegetable broth. Homemade broths will typically require extra salt added. The broth used in this recipe is Better than Bouillon Vegetable base.
Use other squash: Flesh from other varieties squash will work in this recipe including hubbard, butternut, kabocha, or turban. Steam or roast squash until soft and scrape out flesh. Cooked squash can be stored in the freezer for up to 1 month. For easiest portions, store flat in freezer bags.
More Hearty Soups
Sweet Potato Lentil Stew– While technically a stew and not a soup, this sweet potato lentil stew still deserves a place here. It’s heart, full of protein, and tastes incredible. It is vegan, gluten free, and soy free.
Creamy Mushroom Wild Rice Soup– A comforting, hearty meal that works beautifully as a comfort soup recipe. With tender wild rice, sautéed mushrooms, and a thick, chowder-style broth, this vegan and gluten free main dish soup delivers richness without dairy, nuts, or soy.
