Pumpkin and White Bean Soup

This mildly spiced Pumpkin & White Bean soup is hearty, creamy and easy to make. Ready in under an hour with just only 15 minutes of hands on prep time, ideal for weeknights. White beans add some protein making it extra filling, thick and smooth. Topped with crunchy croutons and pumpkin seeds, it hits all the right textures and freezes well — perfect for cool nights when you want something satisfying but not heavy.

Why You’ll Love This Recipe

• Hearty, creamy, and packed with deep roasted flavor, warming spices, and crunchy croutons and pumpkin seeds for contrast.
• White beans add protein and make it thick and satisfying. As a bonus, it’s also vegan friendly!
• Ready in under an hour and only 15 minutes of hands on prep time. Just chop, roast then blend.
• Freezes well — ideal for meal prep or busy nights.
• Fall-inspired and a perfect way to use up pumpkins when they’re in peak season.

Ingredients You’ll Need

You’ll find the specific quantities for each ingredient listed in the recipe card at the bottom of this post, but for your convenience, here’s a shopping list of everything you’ll need:

• Pumpkin (Kent or butternut)
• Potatoes
• Red onion
• Garlic
• Olive oil
• Ground cumin
• Garam masala
• Mild curry powder
• Ground coriander
• Ground turmeric (optional)
• Chili flakes (optional)
• Vegetable broth
• White beans (cannellini or butter beans)
• Soy sauce
• Coconut milk
• Sourdough bread
• Coconut yogurt or cream
• Toasted pumpkin seeds
• Fresh cilantro or parsley
• Salt and pepper

Instructions

Follow this step-by-step guide with photos to make this Pumpkin and White Bean Soup recipe. For detailed measurements and timings check the recipe card at the bottom of this post.

Step One: Place the pumpkin, potatoes, and red onion on a lined baking tray with unpeeled garlic cloves. Add spices and olive oil.

Step Two: Rub the vegetables with your hands to coat thoroughly, making sure to finish with the garlic head upright.

Step Three: While the vegetables are roasting, make the croutons. Toss them in salt and olive oil, then bake until golden and crunchy.

Step Four: Once the vegetables are roasted, squeeze the roasted garlic cloves out of their skins.

Step Five: While the vegetables are still hot, transfer them and the peeled garlic cloves to a blender. Add the coconut milk, white beans, soy sauce, and 2 cups of vegetable broth and blend until smooth. Add more broth if the soup is too thick.

Step Six: Garnish with yogurt, toasted pumpkin seeds, croutons, fresh herbs, and a drizzle of olive oil.

Substitutions & Variations

Loved this Pumpkin & White Bean Soup? Here are a few ways you can switch it up or make it your own:

• Pumpkin substitute: Use butternut squash or sweet potato in equal amounts.
• White beans: Cannellini, navy, or great northern beans all work well.
• Flavor add-ins: Try adding smoked paprika, cumin, or a splash of lemon juice for extra depth.
• Texture upgrade: Blend half the soup for creaminess while keeping some beans and veggies whole.

Storage

To keep your Pumpkin & White Bean Soup tasting its best, follow these storage tips:

• Refrigeration: Keep the soup in an airtight container in the fridge, and it stays good for about 4 days.
• Freezing: This soup freezes well! Let it cool completely, then portion it into freezer-safe containers. It lasts up to 2 months. Thaw overnight in fridge or use the defrost setting on your microwave. You can reheat on the stovetop over medium heat or in the microwave. If it thickens up, stir in a splash of veggie broth or water to loosen it up.

FAQ

More Recipes

• Cheezy Broccoli Soup: A creamy, cheesy classic that’s perfect for cozying up on chilly days.
• Yellow Split Pea Soup with Basil Pesto: A hearty soup with a fresh, vibrant pesto twist.
• Creamy Roasted Tomato & Basil Soup: Rich and smooth, bursting with garden-fresh tomato and basil flavors.

This Pumpkin & White Bean Soup is cozy, nourishing, and so simple. If you enjoyed this recipe, I’d be so grateful if you left a star rating and review, it really helps others discover my recipes! And if you share a photo on Instagram, tag me @glowdiaries___ I’d love to see your version and share it too.

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Pumpkin & White Bean Soup

This Pumpkin & White Bean Soup is a cozy, plant-based meal that’s hearty, creamy, and full of autumn flavor. Made with simple ingredients and ready in under 30 minutes, it’s the perfect weeknight comfort food.

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 4 people

Ingredients

Ingredients

• 1.2 kg pumpkin (Kent or butternut) peeled and cut into chunks
• 2  medium potatoes peeled and cut into chunks
• 1 large red onion, cut into wedges
• 1 small head garlic, top sliced off to expose the cloves
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp garam masala
• 1 to 1.5 tsp mild curry powder
• 1/2 tsp ground coriander
• 1/2 tsp ground turmeric (optional, for color)
• Small pinch chili flakes (optional)
• 2 to 4 cups vegetable broth (adjust for desired consistency)
• 1 x 400g (13 oz) can white beans (cannellini or butter beans), drained and rinsed
• 1 to 1.5  tbsp soy sauce
• 1 x 400ml (13 oz) can coconut milk
• 2 cups sourdough bread torn into chunks
• Olive oil for drizzling

To Serve

• Coconut yogurt or cream
• Toasted pumpkin seeds
• Sourdough croutons
• Fresh coriander or parsley

Instructions

• Preheat the oven to 200°C (400°F).
• Place the pumpkin, potatoes, and red onion on a lined baking tray. Add the head of garlic (top side up).
• Drizzle with olive oil. Sprinkle over cumin, garam masala, curry powder, coriander, turmeric, chili flakes, salt, and pepper. Rub the vegetables with your hands to coat, making sure to finish with the garlic head upright.
• Roast for 35–40 minutes, until the vegetables are tender and caramelized.
• While the vegetables are roasting, prepare the croutons: toss the torn sourdough bread with a drizzle of olive oil and a pinch of salt. Spread on a baking tray and bake in the oven for the last 10–12 minutes of the vegetable roasting time, until golden and crisp.
• Once the vegetables are roasted, squeeze the roasted garlic cloves out of their skins.
• While the vegetables are still hot, transfer them and the garlic cloves to a blender. Add the coconut milk, white beans, soy sauce, and 2 cups of vegetable broth and blend until smooth. Add more broth as needed to adjust the consistency.
• If the soup isn’t hot enough, transfer to a pot and gently warm over low heat. 
• Taste and adjust seasoning — add more soy sauce or salt if needed. 
• Garnish with yogurt, toasted pumpkin seeds, croutons, coriander or parsley leaves, and a drizzle of olive oil.