Vegan Pumpkin Soup with Cannellini and Spinach
User Reviews
5.0
21 reviews
Excellent
Vegan Pumpkin Soup with Cannellini and Spinach
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This Vegan Pumpkin Soup with Cannellini and Spinach is a deliciously creamy vegan soup. It's filled with wholesome ingredients like tender cannellini beans, fresh spinach, ginger, spices, and pureed pumpkin.
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Ingredients
- 2 tbsp olive oil
- 1 cup onions finely diced
- 2 tsp grated fresh ginger
Spices
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp curry powder
- ⅛ tsp allspice
- ¼ tsp cinnamon
- ¼ tsp coarse ground black pepper
- 1 tsp kosher salt
Other
- 1 ¾ cup pumpkin puree one 15 oz can
- 2 cans cannellini beans
- 4 cups low-sodium vegetable broth or water add a total of 2 tsp kosher salt if using water
- 1 tsp pure maple syrup
- 1 cup light coconut milk
- 1 cup fresh baby spinach
Garnish
- pecans optional
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Instructions
- In a pot over medium heat, add olive oil, onions, and grated ginger. Saute until the onions have slightly softened, about one minute.
- When ready, add the spices, salt, and fry the mixture for an additional minute.
- Next, add the pumpkin puree, beans, and 4 cups of low-sodium vegetable broth and pure maple syrup. Give a gentle stir to incorporate the ingredients.
- Turn the stovetop to medium-low heat and cook the soup for 30 minutes with the lid partially covering the pot.
- Finally, taste the soup broth and adjust for seasoning, adding more salt as needed. Stir in the light coconut milk and a handful of fresh spinach.
- Serve while it's hot. Garnish with pecans (optional).
Notes
- Don't have pumpkin puree? Try acorn squash or butternut squash puree instead.
- Can I use full-fat coconut milk? The fattier the coconut milk, the thicker and richer your soup will be.
- Can I swap for chickpeas? Yes.
Nutrition Information
Show Details
Serving
2.25cups
Calories
432kcal
(22%)
Carbohydrates
67g
(22%)
Protein
18g
(36%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1588mg
(66%)
Potassium
1351mg
(39%)
Fiber
15g
(60%)
Sugar
9g
(18%)
Vitamin A
17893IU
(358%)
Vitamin C
10mg
(11%)
Calcium
215mg
(22%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 432 kcal
% Daily Value*
| Serving | 2.25cups | |
| Calories | 432kcal | 22% |
| Carbohydrates | 67g | 22% |
| Protein | 18g | 36% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1588mg | 66% |
| Potassium | 1351mg | 29% |
| Fiber | 15g | 60% |
| Sugar | 9g | 18% |
| Vitamin A | 17893IU | 358% |
| Vitamin C | 10mg | 11% |
| Calcium | 215mg | 22% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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