4 from 6 votes
Spicy Pumpkin and White Bean Soup
This White Bean Pumpkin Soup is bursting with flavor from homemade harissa, pumpkin, and white cannellini beans.
Total Time
30 mins
Servings:
8
servings
Calories:
222 kcal
Course:
Main Course, Appetizer, Soup
Cuisine:
Vegetarian, Vegan
Ingredients
- MAGIC SAUCE:
- 2 red chili peppers deseeded and roughly chopped
- 1 red bell pepper roughly chopped
- 2 cloves garlic
- 1 tsp salt
- 1 tsp cumin seeds
- 1 tsp coriander seeds
- ¼ tsp smoked paprika
- 1 tbsp olive oil
- Soup:
- 2 tbs olive oil
- 2 onion peeled and chopped, yellow
- salt to taste
- 1 large pumpkin or butternut squash, seeded, peeled, and chopped
- 4 cups vegetable stock
- 1 cup coconut milk
- 15 oz cannellini beans rinsed and drained
- 2 tbsp "Magic Sauce" or harissa paste
- 2 tbsp cilantro for garnish, fresh
Instructions
- To make the "magic sauce", toast the cumin and coriander seeds in a frying pan over medium, heat until fragrant. Set aside to cool. Once cooled add to a food processor and process until a powder forms. Add the remaining ingredients and process until you have a smooth paste. Decant into a clean jar and refrigerate.
- To make the soup, heat a large saucepan over medium heat. Add the olive oil and onions along with a pinch of salt. Fry the onions until golden. Add 2 tbsp of the "magic sauce", and cook for 1 minute or until fragrant. Add the pumpkin and toss in the onions and sauce and allow to brown slightly.
- Add the vegetable stock and beans. Bring to a boil, before reducing to a simmer for 10 minutes, or until the pumpkin is tender. Add the coconut milk and cook for another 5 minutes.
- Remove the saucepan from the heat and, using a hand held blender, blend the soup until smooth. Serve with a drizzle of coconut milk and fresh cilantro.
Cup of Yum
Nutrition Information
Calories
222kcal
(11%)
Carbohydrates
27g
(9%)
Protein
6g
(12%)
Fat
11g
(17%)
Saturated Fat
6g
(30%)
Sodium
934mg
(39%)
Potassium
793mg
(17%)
Fiber
5g
(20%)
Sugar
9g
(18%)
Vitamin A
16185IU
(324%)
Vitamin C
75.4mg
(84%)
Calcium
87mg
(9%)
Iron
3.9mg
(22%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 222
% Daily Value*
| Calories | 222kcal | 11% |
| Carbohydrates | 27g | 9% |
| Protein | 6g | 12% |
| Fat | 11g | 17% |
| Saturated Fat | 6g | 30% |
| Sodium | 934mg | 39% |
| Potassium | 793mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 9g | 18% |
| Vitamin A | 16185IU | 324% |
| Vitamin C | 75.4mg | 84% |
| Calcium | 87mg | 9% |
| Iron | 3.9mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.