Pumpkin & White Bean Soup

Cozy and creamy, this Pumpkin & White Bean Soup is plant-based, hearty, and full of fall flavor—perfect for a quick, comforting weeknight meal.

Course Soup

Cuisine American

Prep Time 15

Cook Time 40

Total Time 55

Servings serves

Calories 614kcal

2.6 lb pumpkin Kent or butternut; peeled and chopped into chunks; approx. 1.2 kg
2 medium potatoes Peeled and chopped into chunks; approx. 17 oz / 480g
1 large red onion Cut into wedges; approx. 9 oz / 255g
1 head garlic Top sliced off to expose cloves
2 tbsp olive oil
1 tsp ground cumin
1 tsp garam masala
1¼ tsp mild curry powder Use 1 to 1½ tsp to taste
½ tsp ground coriander
½ tsp ground turmeric Optional; for color
1 pinch red pepper flakes Optional; approx. ⅛ tsp
2 cup vegetable broth Add more to thin as needed; up to 4 cups total
1 13 oz can white beans Cannellini or butter beans; drained and rinsed; approx. 240g drained
1¼ tbsp soy sauce Use 1 to 1½ tbsp to taste
1 13.5 oz coconut milk full-fat; well shaken; approx. 400ml or 381g
2 cup sourdough bread Torn into chunks; approx. 4.5 oz / 128g
olive oil For drizzling over croutons
coconut yogurt or cream For garnish
toasted pumpkin seeds For garnish
sourdough croutons For garnish
fresh cilantro or parsley For garnish

Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
Place the pumpkin, potatoes, and red onion onto the baking sheet. Nestle the garlic head (cut side up) among the vegetables.
Drizzle the vegetables and garlic with 2 tablespoons of olive oil. Sprinkle with cumin, garam masala, curry powder, ground coriander, turmeric (if using), red pepper flakes (if using), salt, and pepper. Toss everything well with your hands, making sure the garlic stays upright.
Roast for 35–40 minutes, or until the vegetables are tender and golden brown. The garlic should be soft and caramelized.
While the vegetables roast, toss the torn sourdough bread with a drizzle of olive oil and a pinch of salt. Spread onto a small tray and bake during the final 10–12 minutes of roasting, until golden and crisp.
Squeeze the roasted garlic cloves out of their skins. Transfer the roasted vegetables and garlic to a high-speed blender along with the coconut milk, drained white beans, soy sauce, and 2 cups of vegetable broth. Blend until smooth, adding more broth as needed to reach your desired consistency.
If the soup has cooled, pour it into a large pot and heat gently over low until warmed through. Taste and adjust seasoning with extra soy sauce or salt as needed.
Ladle the soup into bowls and garnish with coconut yogurt or cream, toasted pumpkin seeds, sourdough croutons, and chopped cilantro or parsley. Finish with a drizzle of olive oil if desired.