Pumpkin and White Bean Soup

Name: Pumpkin and White Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 cup, plain Pumpkin (canned, unsalted); 1/3 cup, white, rinsed and drained Beans (Great Northern, Canned); 1/2 cup Low-sodium chicken or vegetable broth; 1/4 cup Water; 2 tablespoons, chopped Onions (Yellow); a pinch Dried thyme or tarragon; to taste Salt and black pepper

Canned pumpkin and blended white beans — 134 calories, 8 g protein, 8 g fibre, no cream.

134kcal per serving

7.9gprotein

23.7gcarbs

1.7gfat

179 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook20 min

Total30 min

Makes1 serving

DifficultyMedium

A five-ingredient autumn soup where blended white beans do the job cream usually does: 134 calories a bowl, 8 g of protein and 8 g of fibre, no dairy at all.

Plain canned pumpkin, not pie filling. The pie version comes pre-sweetened and spiced, and it turns the soup into dessert.

Blend the beans with the water first, on their own. Trying to smooth them out after the pumpkin is in means a lumpy pot and a lot of extra blending.

Ingredients

Servings

Pumpkin (canned, unsalted)1 cup, plain (106 g)
Beans (Great Northern, Canned)1/3 cup, white, rinsed and drained (64 g)
Low-sodium chicken or vegetable broth ^*1/2 cup (103 g)
Water1/4 cup (59 g)
Onions (Yellow)2 tablespoons, chopped (18 g)
Dried thyme or tarragona pinch
Salt and black pepperto taste

Ingredient swaps

Vegetarian

Low-sodium chicken or vegetable broth → Vegetable broth 103 g

Cook’s tips

The beans are what makes this a meal — blended smooth they thicken the soup and carry most of its 8 g of protein, with no cream at all.
Buy plain canned pumpkin, not pumpkin pie filling. The pie version is pre-sweetened and spiced, and it will not work here.
Blend the beans before they meet the pumpkin. Once everything is in one pot it is much harder to get the puree smooth.
Contains: none of the nine major food allergens.
Use vegetable broth for a fully plant-based bowl. Naturally gluten-free and dairy-free.

Method

Wash your hands and all surfaces before you start.
Blend the white beans, onion and water until completely smooth.
Pour the bean puree into a pot and stir in the pumpkin, broth and thyme.
Cover and cook over low heat 15 to 20 minutes, stirring now and then, until hot through.
Season with salt and pepper.

More to cook