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–+ servings
One bowl of creamy pumpkin soup with white beans and kale.
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Creamy Pumpkin Soup with White Beans and Kale

This creamy pumpkin soup with canned pumpkin, cannellini beans, carrots and kale is hearty and easy vegetarian recipe for fall or winter. 
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Soup
Cuisine: Italian, Mediterranean
Servings: 4
Author: Paige Adams

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, roughly chopped
  • 2 medium carrots, diced
  • 3 garlic cloves, minced
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 15 ounce can pumpkin puree
  • 2 15 ounce cans cannellini beans, drained and rinsed
  • 4 cups low-sodium vegetable broth
  • 1 sprig fresh rosemary
  • 1 cup chopped kale leaves
  • 1/4 cup grated parmesan plus more for serving
  • 1 lemon, juice
  • Chopped parsley for serving

Instructions

  • Heat the olive oil in a large saucepan over medium heat. Sauté the onions until they turn soft and translucent, about 5 minutes.
  • Add the carrots. Continue cooking for 2-3 minutes.
  • Then stir in the garlic, salt and pepper, sautéing for 30 seconds until fragrant.
  • Add the pumpkin puree, beans, vegetable broth and rosemary. Bring to a boil, reduce the heat and simmer for 12-15 minutes until the soup has reduced slightly. 
  • Remove the rosemary sprig. Carefully transfer a third of the soup to a blender and puree.
  • Pour the pureed soup back into the soup in the pot. Stir in the kale, parmesan and lemon juice. The greens will quickly soften.
  • Divide the soup into bowls and garnish with grated parmesan and chopped parsley.

Notes

If you don’t need the soup to be vegetarian, you can substitute with low-sodium chicken stock.
To make the soup vegan, omit the Parmesan and sprinkle the bowls of soup with nutritional yeast.
Make sure to use a separate blender to puree half the soup and not an immersion blender.
For leftovers, let the soup cool to room temperature before transferring to an airtight container. You can store it in the fridge up to 4 days. Warm it in a pot on the stove over low to medium heat or in the microwave. You can freeze the soup in a freezer safe container up to 1 month. Divide it into portions for easier thawing.

Nutrition

Calories: 388kcal | Carbohydrates: 67g | Protein: 21g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 5mg | Sodium: 733mg | Potassium: 1402mg | Fiber: 17g | Sugar: 8g | Vitamin A: 22229IU | Vitamin C: 28mg | Calcium: 281mg | Iron: 8mg