Creamy Pumpkin and White Bean Soup

This comforting soup gets a creamy texture and a boost of plant-based protein and fiber from blended white beans instead of heavy cream.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 can (15 oz) white beans, rinsed and drained · 615 kcal in the whole recipe
• 1 small onion, chopped · 33 kcal in the whole recipe
• 1 cup water
• 1 can (15 oz) pumpkin puree · 277 kcal in the whole recipe
• 1 can (14.5 oz) low-sodium vegetable broth · 24 kcal in the whole recipe
• 1/2 teaspoon dried thyme · 3 kcal in the whole recipe
• Salt and pepper to taste

Method

1. In a blender or food processor, blend the drained white beans, chopped onion, and water until completely smooth.

   

2. Transfer the bean puree into a medium soup pot, then stir in the pumpkin puree, vegetable broth, and dried thyme.

   

3. Cover the pot and cook over low heat for 15 to 20 minutes, stirring occasionally, until the soup is thoroughly heated.

   

4. Season with salt and pepper to taste, then ladle into bowls and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.