5.0 from 6 votes
Vegan Pumpkin Soup with White Beans
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!
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 187 kcal
Course:
Soup
Cuisine:
Vegan
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 lices 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.
Cup of Yum
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 Information
Calories
187kcal
(9%)
Carbohydrates
28g
(9%)
Protein
5g
(10%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1196mg
(50%)
Potassium
982mg
(28%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
19658IU
(393%)
Vitamin C
23mg
(26%)
Calcium
84mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 187
% Daily Value*
| Calories | 187kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 5g | 10% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1196mg | 50% |
| Potassium | 982mg | 21% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 19658IU | 393% |
| Vitamin C | 23mg | 26% |
| Calcium | 84mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.