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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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