This creamy pumpkin white bean soup is cozy, nourishing, and made with simple pantry ingredients like canned pumpkin, white beans, garlic, and warming spices. It's vegan, dairy-free, and comes together in less than 30 minutes. Perfect for easy weeknight dinners or meal prep!
🥣 Creamy Pumpkin White Bean Soup (Easy & Healthy Fall Recipe)
Looking for a cozy, healthy fall soup that’s as easy as it is satisfying? This lightly spiced pumpkin white bean soup is the answer. Made with canned pumpkin, a handful of pantry staples, and classic fall spices like cinnamon and nutmeg, it’s the perfect balance of nourishing and comforting without the need for dairy or long cooking times.
It’s silky, subtly sweet-and-savory, and comes together in under 30 minutes. Ideal for chilly nights, weekly meal prep, or a quick plant-based dinner.
👉 Looking for more like this? Also try my Carrot Pumpkin Soup
🍂 Why You’ll Love This Healthy Pumpkin Soup
• ✅ Quick and easy – One pot, minimal prep, ready in less than 30 minutes.
• 🧡 Healthy & plant-based – White beans add creaminess, plant-based protein, and fiber with no dairy.
• 🥄 Creamy without cream – Pumpkin and white beans blend into a silky texture.
• 🍽️ Versatile and meal-prep friendly – Hearty enough for lunch, a great starter for dinner.
🛒 Ingredients for Pumpkin White Bean Soup
You’ll need just a few simple ingredients, most of which you probably already have:
• Pumpkin purée – The creamy base. Use canned, unsweetened pumpkin (not pumpkin pie mix).
• White beans – Just half a can adds protein and creaminess.
• Carrot – Brings natural sweetness and body.
• Shallot – Adds gentle flavor without overpowering the soup.
• Garlic – Enhances the savory base.
• Ground cinnamon – A classic warming spice that pairs perfectly with pumpkin.
• Ground nutmeg – Optional, but a pinch enhances the cozy fall flavor.
• Maple syrup – Just a Tablespoon adds a hint of natural sweetness that complements the pumpkin beautifully.
• Coconut oil or vegan butter – For sautéing and richness. Use regular butter for a non-vegan version.
• Salt and black pepper – To season and balance.
• Vegetable broth – Use low-sodium and adjust as needed for consistency.
👉 🔥 Add a Kick
• Add in a pinch of cayenne pepper and/or paprika if you like your soup with a little smoky heat.
🍽️ How to Make Pumpkin White Bean Soup (Step-by-Step)
1️⃣ Sauté the aromatics
Heat coconut oil or vegan butter in a soup pot. Add the chopped shallot and carrot with a pinch of salt. Sauté until softened, about 3–5 minutes. Add garlic and cook briefly until fragrant.
2️⃣ Add spices and pumpkin
Stir in cinnamon and a pinch of nutmeg. Let the spices bloom for a few seconds in the fat, then add the pumpkin and mix everything together.
3️⃣ Add white beans and broth
Add your rinsed white beans and pour in the broth. Simmer gently to let the flavors meld.
4️⃣ Blend the soup
Stir in the maple syrup. Turn off the heat, then use an immersion blender (or blend in a regular blender in batches) to purée until silky-smooth.
5️⃣ Taste and serve
Season with salt and pepper. Add more broth if needed. Serve warm with your favorite toppings.
💡 Tips for the Best Vegan Pumpkin Soup
- 🔪 Chop small for quick cooking
Uniform small pieces of carrot and shallot cook faster and blend more smoothly. - 🧄 Add garlic at the right time
To avoid bitterness, sauté garlic briefly after softening other veggies. - 🕯️ Let the spices bloom
Add cinnamon and nutmeg before the pumpkin to release their aroma in the oil. - 🌀 Blend with care
Let the soup cool slightly before blending in a regular blender. Vent the lid to avoid steam pressure. - 🌊 Adjust texture
Thin the soup with broth or water as needed. It will thicken as it sits. - 🧂 Taste and tweak
Always adjust with salt and pepper after blending. - 🥣 Make it ahead
Flavors deepen overnight, making this perfect for meal prep.
🍞 Serving Suggestions
Top with:
• A swirl of unsweetened coconut yogurt
• Toasted pecans or pumpkin seeds for crunch
• A dash of cinnamon or smoked paprika
🧊 Storage & Make-Ahead Tips
• Refrigerator: Keeps for 4–5 days in a sealed container.
• Meal prep: Double the batch for grab-and-go lunches.
📌 Final Thoughts: Why You Should Make This Creamy Pumpkin Soup
This pumpkin white bean soup proves that a few pantry staples—pumpkin, beans, spices—can create a deeply flavorful, creamy, comforting soup. It's dairy-free, vegan, quick to make, and endlessly adaptable.
Whether you’re after a quick addition to weeknight dinner, something to prep for lunch, or a light holiday starter, this recipe delivers.
More Pumpkin Recipes:
Pumpkin White Bean Soup
This creamy pumpkin white bean soup is the ultimate fall comfort food. Made with canned pumpkin, white beans, garlic, cinnamon, and nutmeg, it's vegan, healthy, and done in less than 30 minutes.
Ingredients
- 1 Tablespoon/15ml coconut oil or vegan butter (or regular butter for a non-vegan option)
- 1 medium carrot, peeled and diced
- 1 shallot, finely chopped
- ½ teaspoon fine sea salt
- 2–3 cloves garlic, minced
- ½ teaspoon ground cinnamon
- Pinch of ground nutmeg
- Pinch of cayenne pepper or smoked paprika (optional, for heat)
- One 15 ounce/425g can pumpkin purée (unsweetened)
- ½ a 15 ounce can of white beans (212g) , rinsed and drained
- 3 cups/720ml low-sodium vegetable broth or water (plus more to thin)
- 1 Tablespoon/15ml maple syrup
- Freshly ground black pepper, to taste
Instructions
- In a large pot, heat coconut oil or vegan butter over medium heat. Add carrot and shallot with the salt. Sauté until softened, about 3–5 minutes.
- Add garlic and cook for 30 seconds, until fragrant.
- Stir in cinnamon and nutmeg (and cayenne and/or paprika if using). Let the spices bloom for 30 seconds, then stir in the pumpkin.
- Add the white beans and broth. Bring to a gentle simmer and cook for about 15 minutes to allow the flavors to meld.
- Remove from heat and stir in the maple syrup.
- Blend with an immersion blender (or carefully transfer in batches to a blender) until smooth. For added texture, blend only partially if desired.
- Taste and adjust seasoning with salt and black pepper. Add more broth or water to thin the soup to your desired consistency.
- Serve warm with your favorite toppings.
Notes
Notes:
- Use coconut oil or vegan butter for a plant-based version; regular butter works well if not vegan.
- A pinch of cayenne or paprika adds gentle heat and depth—adjust to your preference.
- Let spices bloom in the fat before adding the pumpkin for deeper flavor.
- Adding maple syrup at the end provides a subtle, balanced sweetness.
- Soup thickens as it cools—thin with broth or water when reheating.
- Keeps well in the fridge for up to 5 days or freeze for longer storage.
🥄 Dietary Info
Gluten-Free, Grain-Free, Vegetarian, Vegan, Dairy-Free, Egg-Free, Nut-Free, Refined Sugar-Free
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Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 233Total Fat: 7gSaturated Fat: 4gTrans Fat: 1gUnsaturated Fat: 3gSodium: 402mgCarbohydrates: 38gFiber: 8gSugar: 9gProtein: 8g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
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