Vegetable Soup — Creamy Pumpkin & White Bean, Cozy Fall Favorite

Quick Facts
Time: 30 minutes total • Yield: 4 servings • Skill: Easy • Method: One-pot stovetop • Diet: Vegan, Gluten-Free

Introduction

Vegetable soup can feel a little basic, but this creamy pumpkin and white bean version turns it into a cozy fall centerpiece you’ll crave on repeat. From the first spoonful, you get silky, velvety texture, subtle sweetness from pumpkin, and a gentle earthiness from sage and thyme, all backed by plant-based protein from white beans. It is everything you want from Fall Soup Recipes: warming, satisfying, and still light enough to enjoy for lunch any day of the week.

Because it uses pantry staples like canned pumpkin, white beans, and vegetable broth, it fits perfectly alongside your other vegetable soups and go-to fall favorites. It comes together in one pot, in about half an hour, and holds up beautifully for meal prep, making it ideal for busy weeknights or packed work lunches. Make it once, and it will quickly become your go-to homemade vegetable soup when cooler weather rolls in.

Why You’ll Love It

• Weeknight-easy: One pot, short ingredient list, and straightforward steps.
• Flexible: Works with different beans, herbs, and levels of creaminess.
• Balanced flavor: Sweet pumpkin, savory aromatics, and bright lemon finish.
• Great leftovers: Thickens slightly and tastes even better the next day.

A creamy, comforting one-pot fall soup made with pumpkin purée, white beans, and warming herbs like sage and thyme. Perfect for chilly days, easy weeknights, or make-ahead lunches.

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Course: Soup

Cuisine: American, Fall Comfort

Calories: 210

Ingredients Equipment Method Nutrition Notes

Ingredients

  

• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced small
• 1 celery stalk, diced small
• 1 tsp dried sage (or 2 tsp fresh, minced)
• 1/2 tsp dried thyme
• 1/4 tsp ground nutmeg
• 1/4 tsp smoked paprika (optional)
• 1 can (15 oz) pumpkin purée
• 1 can (15 oz) cannellini or navy beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 3/4 cup unsweetened plant-based milk or light coconut milk
• 1–2 tbsp fresh lemon juice, to taste
• Salt and freshly ground black pepper, to taste
• Toasted pumpkin seeds and chopped fresh parsley or chives, for serving

Equipment

• Soup pot or Dutch oven (4–5 quarts)
• immersion blender or countertop blender
• cutting board and knife
• Stirring spoon or spatula
• measuring cups
• ladle

Method

 

1. Place your pot over medium heat and add the olive oil. While it warms, chop the onion, carrot, and celery so everything is ready to go.
2. Add onion, carrot, and celery with a pinch of salt. Cook, stirring occasionally, until the onion turns translucent and the carrot starts to soften (5–6 minutes).
3. Stir in the minced garlic, sage, thyme, nutmeg, and smoked paprika. Cook until fragrant, about 1 minute.
4. Spoon in the pumpkin purée and add the drained beans. Stir until coated with the aromatics and spices.
5. Add the vegetable broth while stirring and scraping the bottom. Bring to a gentle simmer and cook for 12–15 minutes until the vegetables are tender.
6. Turn off the heat. Use an immersion blender to blend until mostly smooth, leaving some texture. If using a regular blender, cool slightly, blend in batches, and return to pot.
7. Stir in the plant-based milk and lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon as needed. Warm gently if needed, but do not boil.
8. Ladle into bowls and garnish with pumpkin seeds and chopped herbs. Serve hot.

Nutrition

Calories: 210kcalCarbohydrates: 29gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1.2gMonounsaturated Fat: 4.5gSodium: 620mgPotassium: 570mgFiber: 8gSugar: 4gVitamin A: 11800IUVitamin C: 8mgCalcium: 80mgIron: 3.1mg

Notes

To adjust richness, choose your plant milk accordingly — oat or almond for lightness, coconut milk for extra creaminess. This soup freezes well, but stir gently while reheating and refresh with lemon juice and herbs. Top with pumpkin seeds or crispy chickpeas for crunch. Try adding bell pepper or spinach for variety.

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Ingredients

• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 2 garlic cloves, minced
• 1 medium carrot, diced small
• 1 celery stalk, diced small
• 1 tsp dried sage (or 2 tsp fresh, minced)
• 1/2 tsp dried thyme
• 1/4 tsp ground nutmeg
• 1/4 tsp smoked paprika (optional, for subtle smokiness)
• 1 can (15 oz) pumpkin purée
• 1 can (15 oz) cannellini or navy beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 3/4 cup unsweetened plant-based milk or light coconut milk
• 1–2 tbsp fresh lemon juice, to taste
• Salt and freshly ground black pepper, to taste
• Toasted pumpkin seeds and chopped fresh parsley or chives, for serving

What each ingredient does:
Olive oil: starts everything off with a flavorful base. Onion, carrot, and celery: build classic soup flavor and a bit of natural sweetness. Garlic: adds punchy aroma that keeps the soup from tasting flat. Sage and thyme: classic fall herbs that pair perfectly with pumpkin. Nutmeg and smoked paprika: warm background notes that make the soup feel cozy. Pumpkin purée: creates the creamy vegetable base and beautiful orange color. White beans: bring protein, body, and a silkier texture when blended. Vegetable broth: sets the consistency and carries the flavors. Plant milk: adds creaminess without heaviness. Lemon juice: brightens and balances the rich pumpkin and beans. Salt, pepper, and garnishes: finish everything with flavor, crunch, and freshness.

Pro tip: Choose low-sodium broth so you can season gradually and avoid oversalting as the soup reduces.

Substitutions & Swaps

• Aromatics: Swap in leeks for onion or use a frozen mirepoix blend if you want to shortcut chopping. A bit of chopped fennel can add a subtle licorice note that plays well with pumpkin.
• Pumpkin: If pumpkin isn’t available, butternut squash purée or mashed roasted squash works wonderfully and gives a very similar texture. Mashed sweet potato gives a slightly sweeter, more dessert-like profile but still makes a delicious vegetable soup.
• Beans: Cannellini, navy, or great northern beans all work. For a heartier chew, you can use chickpeas; just blend a bit more to smooth out the texture.
• Herbs & spices: Swap sage for rosemary, or add a pinch of chili flakes for extra heat. Smoked paprika is optional but adds a nice hint of depth.
• Creaminess: Use full-fat coconut milk for a luxurious, extra-creamy version, or choose a light almond or oat milk for a lighter bowl.
• Diet tweaks: The base recipe is vegan and gluten-free. Just check labels on broth and plant milk and choose gluten-free bread or croutons for serving if needed.

Equipment Notes

A medium to large soup pot or Dutch oven (4–5 quarts) is ideal for this recipe. A heavier pot resists hot spots, which is important when you’re simmering thicker soups that could scorch. You’ll also want a sturdy spoon or spatula to stir and scrape up any browned bits from the bottom of the pot.

For blending, an immersion blender is the most convenient choice—just plug it in and blend right in the pot until you reach your desired smoothness. If you only have a countertop blender, let the soup cool slightly, then blend in batches and return it to the pot. Heatproof measuring cups and a ladle make transferring liquid easier, and a basic chef’s knife and cutting board are enough for the chopping.

Step-by-Step

1. Set up and preheat.
   Place your pot over medium heat and add the olive oil. While it warms, chop the onion, carrot, and celery so everything is ready to go.
2. Sauté the base vegetables (5–6 minutes).
   Add onion, carrot, and celery with a pinch of salt. Cook, stirring occasionally, until the onion turns translucent and the carrot starts to soften. This slow sauté builds flavor and sweetness for your vegetable soup.
3. Add garlic and spices (1–2 minutes).
   Stir in the minced garlic, sage, thyme, nutmeg, and smoked paprika. Cook until fragrant, about 1 minute, watching closely so the garlic does not brown. This step blooms the spices in the oil for a deeper, more rounded flavor.
4. Introduce pumpkin and beans (1–2 minutes).
   Spoon in the pumpkin purée and add the drained beans. Stir until everything is coated with the aromatic oil and spices. The mixture will look thick and pasty—this is your flavor-packed base.
5. Pour in broth and simmer (12–15 minutes).
   Add the vegetable broth while stirring and scraping the bottom of the pot. Bring to a gentle simmer, then lower the heat so it bubbles lightly. Simmer until the vegetables are tender and the flavors smell melded; you should be able to easily pierce a carrot piece with a fork.
6. Blend to your preferred texture (2–3 minutes).
   Turn off the heat. Use an immersion blender to process the soup until mostly smooth, leaving a few beans whole for texture if you like. If using a regular blender, transfer carefully in batches, blend until silky, and pour back into the pot.
7. Finish with creaminess and brightness (2–3 minutes).
   Stir in the plant-based milk and 1 tablespoon of lemon juice. Taste and adjust seasoning with additional salt, pepper, and lemon until the soup tastes balanced—creamy, slightly sweet, and gently bright at the end. Warm gently over low heat if needed, but do not boil once the milk is in.
8. Serve and garnish.
   Ladle the soup into bowls. Top with toasted pumpkin seeds and chopped parsley or chives. The finished soup should be smooth, thick enough to coat a spoon, and vibrantly orange.

Make-Ahead, Storage & Reheating

This pumpkin and white bean vegetable soup is excellent for cooking once and eating several times. You can prepare the full recipe and chill it, or you can pre-chop vegetables and measure spices so cooking night is as simple as tipping containers into the pot.

Cool the soup completely before transferring it to airtight containers. It keeps in the refrigerator for 3–4 days and will naturally thicken as it sits. For freezing, portion into freezer-safe containers or bags, leaving a little headspace, and freeze for up to 3 months. Label with the date so you remember when you made it.

To reheat, thaw overnight in the fridge if frozen, then warm gently on the stovetop over low to medium-low heat, stirring occasionally. Add a splash of broth or water if it looks too thick. Microwave reheating in short bursts also works; stir between intervals. Refresh with a squeeze of lemon and a sprinkle of herbs right before serving.

How to Lighten / Make It Creamy

For a lighter bowl, reduce the olive oil to 1 tablespoon and use more vegetable broth in place of some of the plant-based milk. You can also add extra chopped vegetables—more carrot or celery—to bulk out the soup without adding richness. This keeps the character of vegetable soup while still feeling satisfying.

For an ultra-creamy version, blend the soup completely smooth and choose a richer plant-based milk or a bit more coconut milk. Stir it in off the heat and let the residual warmth bring everything together. If you decide to use dairy cream, add it slowly after tempering with a little hot soup, then avoid boiling so the texture stays velvety.

Toppings, Garnishes & Finishes

Think of toppings as your style signature. For crunch, go with toasted pumpkin seeds, crispy roasted chickpeas, or homemade croutons. For freshness, sprinkle parsley, chives, or finely sliced green onions over each bowl.

If you enjoy a hint of tang and spice, a squeeze of lemon or lime and a pinch of red pepper flakes work wonders. A swirl of coconut milk or a spoonful of plant-based yogurt on top emphasizes the soup’s creaminess. A sprinkle, a swirl, a squeeze—those tiny touches make your simple vegetable soup feel special.

Sides & Pairings

Serve this cozy soup with thick slices of toasted bread or a warm flatbread for dipping. A simple side salad with crisp greens and a citrusy dressing adds contrast and keeps the meal balanced.

To make it more filling, spoon the soup over cooked brown rice, barley, or quinoa. For drinks, try sparkling water with orange slices or a mild herbal tea; they complement the fall flavors without overwhelming them.

Scaling the Recipe

If you are feeding a crowd, doubling this vegetable soup is easy. Use a larger pot and add broth conservatively at first—you can always thin the soup, but it’s harder to thicken quickly. Taste as you go; larger pots sometimes need an extra pinch of salt and herbs.

For a smaller household, halve the ingredients and use a smaller pot. Check doneness a few minutes earlier, since smaller quantities often cook faster. Whether you scale up or down, blend and finish with lemon only after the simmer so you retain control over texture and brightness.

Nutrition & Dietary Notes

This soup is naturally vegan and gluten-free, centered on vegetables, beans, and broth. The white beans add plant-based protein and fiber, while pumpkin contributes beta-carotene and other antioxidants. Together, they create a bowl that is both comforting and nourishing.

Just keep an eye on your toppings and sides: choose gluten-free bread if necessary, and opt for lighter garnishes if you are watching richness. Within a balanced diet, this soup fits beautifully as a main dish or a hearty starter.

Troubleshooting

• Soup too thin? Simmer uncovered a bit longer so some liquid evaporates or blend in extra beans to thicken naturally.
• Soup too thick? Stir in additional broth or water a little at a time until it reaches your preferred consistency.
• Flavor seems flat? Add a pinch of salt and a bit more lemon juice, then taste again. Often, a touch of acid brings everything to life.
• Too spicy or smoky? If you added extra paprika or chili, balance it with more pumpkin purée and a splash of plant-based milk.
• Separated after freezing? Stir vigorously while reheating and add a small splash of milk or broth; once warm, it usually comes back together.

FAQs

Can I use pumpkin pie filling instead of plain pumpkin?
No. Pumpkin pie filling is sweetened and spiced for desserts, which would make the soup overly sweet. Use 100% pure pumpkin purée.

Can I make this in a slow cooker?
Yes. Sauté the aromatics on the stovetop first, then transfer everything except the plant milk to the slow cooker. Cook on low 4–6 hours, blend, and stir in the milk at the end.

Is this good for meal prep lunches?
Absolutely. It reheats well, travels nicely in jars or containers, and tastes just as good on day three as it does on day one.

What other vegetables can I add?
You can tuck in diced bell pepper, small cubes of potato, or handfuls of baby spinach stirred in at the end. Just adjust simmer time until everything is tender.

Can I leave it chunky?
Yes. Blend only part of the soup or mash some of the beans with a spoon for a thicker, chunkier texture.

Variations

• Lemony Herb: Increase lemon juice, add lemon zest, and stir in a pile of fresh parsley or dill right before serving.
• Spicy Chipotle: Add chipotle chili powder or a bit of chipotle paste for smoky heat, balancing with extra lemon.
• Creamy Herb Swirl: Finish each bowl with a spoonful of herbed plant-based yogurt thinned with a little lemon juice, then swirl over the top.

Chef Notes / Test Kitchen Tips

The most important step is not rushing the beginning. Let the onion, carrot, and celery soften and sweeten before you add liquids; that five-minute window builds the backbone of flavor. Salt lightly as you go but always do a final seasoning check after blending, when the texture is set and the flavors are fully combined.

This vegetable soup usually reaches perfect tenderness between 18 and 22 minutes of simmering, depending on your stove. If you are unsure, taste a carrot piece—if it’s soft but not mushy, you’re ready to blend. Garnishes might seem optional, but a handful of crunchy seeds and fresh herbs genuinely elevates the experience.

Conclusion

This creamy pumpkin and white bean vegetable soup is everything you want when the air turns crisp: warm, comforting, and easy enough for any weeknight. With pantry ingredients and a single pot, you get a fall-ready meal that doubles beautifully as meal prep for the days ahead.

Serve it with your favorite bread or grains, tuck a container into your lunch bag, and know you have a cozy, nourishing option whenever hunger hits. When you make it, feel free to tweak the herbs, spice level, and toppings—this is the kind of recipe that happily adapts to your kitchen and your taste. And when you are ready to try something new, browse our comforting soups for more cozy bowls to rotate through the season.