Creamy White Bean and Pumpkin Soup

Course: Soups
Difficulty: Easy
Pulse Type: Beans
Specialty Diet: Gluten Free, Vegan, Vegetarian
Nutrition: 1/2 cup serving, 500 calories or less, 7g+ fiber, 7g+ protein
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings


  • 1 tbsp olive oil
  • 2 cups pumpkin roasted or puree
  • 1/2 onion yellow; diced
  • 2 cloves garlic minced
  • 2 cups vegetable stock
  • 2 cups water
  • 2 cup white beans cooked; divided
  • 1/2 cup coconut milk, canned
  • 1/4 cup pumpkin seeds toasted
  • salt and pepper


  1. Heat the olive oil in a large pot over medium high heat. Add the onion, cook until translucent. Add the garlic and cook for another minute.
  2. Stir the pumpkin into the pot followed by the vegetable stock, water and half of the white beans. Cook for 15 minutes, then use an immersion blender to puree.
  3. Taste and season with salt and pepper accordingly.
  4. Add the remaining white beans and cook for an additional 10 minutes.
  5. Divide between four serving bowls and top with a swirl of coconut milk and a sprinkle of pumpkin seeds.