Quick Facts
Time: 30 minutes total (10 min prep, 20 min cook) • Yield: 4–5 servings • Skill: Easy • Method: One-pot stovetop • Diet: Vegan, Gluten-Free
Introduction
Vegetable soup gets a serious glow-up with this silky pumpkin and white bean version that tastes like fall in a bowl and comes together in just 30 minutes. Instead of a thin, brothy base, you get a rich, creamy vegetable soup made with pumpkin purée, cannellini beans, and cozy spices like sage and nutmeg. The beans blend right into the broth for extra protein and body, so every spoonful feels satisfying without being heavy.
This is the kind of soup you pull out when weeknights feel rushed, you want something warming but still like a healthy vegetable soup, and you need it to behave beautifully for meal prep. It checks all the boxes for Vegetarian Soup Recipes and Fall Soup Recipes while staying simple enough for beginners. Make a pot on Sunday, stash it in the fridge, and you’ve got ready-to-reheat bowls of veggie goodness waiting all week.
Make a pot on Sunday, stash it in the fridge, and add it to your favorite vegetable soup recipes for a cozy option you can reheat all week.
Why You’ll Love It
- Weeknight-easy: One pot, simple prep, clear timing from start to finish.
- Flexible: Swap veggies, herbs, or beans based on what’s in your pantry.
- Balanced flavor: Sweet pumpkin, earthy sage, warm nutmeg, and bright lemon.
- Great leftovers: Thickens slightly in the fridge and reheats like a dream.
Vegetable Soup: Creamy Pumpkin & White Bean (One-Pot, 30 Minutes)
- Total Time: 30 minutes
- Yield: 4–5 servings
Description
A silky, cozy vegetable soup made with pumpkin purée, white beans, and aromatics, blended into a creamy, protein-rich base without any dairy. It’s a one-pot, 30-minute weeknight soup that’s naturally vegan and gluten-free, perfect for meal prep and fall-friendly lunches or dinners.
Ingredients
2 tbsp olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
1 medium carrot, diced
1 celery stalk, diced
1 1/2 tsp dried sage (or 1 tbsp fresh, finely chopped)
1/2 tsp dried thyme
1/4 tsp ground nutmeg
1/4 tsp red pepper flakes (optional, for gentle heat)
1 can (15 oz) pumpkin purée
1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
4 cups low-sodium vegetable broth
1/2 cup unsweetened non-dairy milk or canned coconut milk
1–2 tbsp fresh lemon juice, to taste
Salt and freshly ground black pepper, to taste
2–3 tbsp toasted pumpkin seeds, for serving
2 tbsp chopped fresh parsley or sage, for serving
Instructions
Heat the olive oil in a medium to large pot or Dutch oven over medium heat. Add the onion, carrot, and celery with a pinch of salt. Sauté 5 minutes, stirring occasionally, until the onion is translucent and the veggies start to soften.
Stir in the garlic, dried sage, thyme, nutmeg, and red pepper flakes. Cook 1–2 minutes, just until fragrant, stirring frequently so the spices don’t burn.
Add the pumpkin purée and white beans. Stir to coat in the aromatics and let cook 1–2 minutes so the pumpkin warms and deepens in flavor.
Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a gentle simmer, then reduce heat to medium-low and cook 12–15 minutes, until the carrot pieces are fork-tender and the flavors are well combined.
Turn off the heat. Use an immersion blender to blend the soup until silky smooth, leaving a few whole beans for texture if you like. (If using a traditional blender, carefully blend in batches and return the soup to the pot.)
Stir in the non-dairy milk and 1 tablespoon lemon juice. Taste and add more lemon, salt, and black pepper as needed. Warm gently over low heat if needed, but do not boil after adding the milk.
Ladle into bowls and garnish with toasted pumpkin seeds and chopped fresh parsley or sage. Serve hot.
Notes
This soup thickens as it sits; thin with a splash of broth or water when reheating. For a lighter version, reduce the olive oil to 1 tbsp and replace some or all of the non-dairy milk with extra broth. For an ultra-creamy version, use full-fat canned coconut milk or plant cream and blend completely smooth. You can swap pumpkin with butternut squash purée or mashed sweet potato, and use any mild white bean (cannellini, great northern, navy, or butter beans). Frozen or pre-chopped mirepoix works well to save time. The soup keeps 3–4 days in the fridge and up to 3 months in the freezer.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: soup recipes
- Method: One-pot, Stovetop
- Cuisine: American
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 1 1/2 tsp dried sage (or 1 tbsp fresh, finely chopped)
- 1/2 tsp dried thyme
- 1/4 tsp ground nutmeg
- 1/4 tsp red pepper flakes (optional, for gentle heat)
- 1 can (15 oz) pumpkin purée
- 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
- 4 cups low-sodium vegetable broth
- 1/2 cup unsweetened non-dairy milk or canned coconut milk
- 1–2 tbsp fresh lemon juice, to taste
- Salt and freshly ground black pepper, to taste
- 2–3 tbsp toasted pumpkin seeds, for serving
- 2 tbsp chopped fresh parsley or sage, for serving
After the list, here’s what each ingredient does:
Olive oil: softens the veggies and helps bloom the spices. Onion, carrot, and celery: classic soup base that builds sweet, savory depth. Garlic: adds punchy aroma. Sage and thyme: bring that unmistakable fall herb flavor. Nutmeg and red pepper flakes: warmth and a hint of gentle heat. Pumpkin purée: creamy vegetable base with natural sweetness. White beans: add protein, body, and a silky texture when partially blended. Vegetable broth: thins everything to spoonable comfort. Non-dairy milk: extra creaminess without dairy. Lemon juice: brightens and balances the richness. Salt and pepper: sharpen all the flavors. Pumpkin seeds and fresh herbs: crunch and freshness on top.
Pro tip: Use low-sodium stock so you can season perfectly at the end.
Substitutions & Swaps
- Aromatics: No celery? Add extra carrot or a bit of fennel instead. Shallots or leeks can stand in for onion if that’s what you have.
- Pumpkin: Swap with butternut squash purée or mashed sweet potato for a slightly different, but still cozy, base for your vegetable soup.
- Beans: Any mild white bean works. Chickpeas will add a bit more texture; blend them well if you prefer it smooth.
- Liquid & creaminess: Use any vegetable broth you like. For a lighter soup, increase broth and reduce non-dairy milk. For extra luscious texture, use full-fat coconut milk.
- Herbs & spices: Rosemary can replace thyme; a pinch of smoked paprika adds a subtle smoky note.
- Diet swaps: This soup is naturally vegan and gluten-free. If you want a richer, non-vegan version, you can finish with a splash of regular cream instead of plant milk.
- Budget/time savers: Use frozen diced onion or mirepoix mix. Jarred minced garlic and pre-toasted pumpkin seeds also cut down on prep.
Equipment Notes
You do not need fancy tools to make this creamy vegetable soup. A medium to large heavy-bottomed pot or Dutch oven (about 4–5 quarts) works best because it distributes heat evenly and prevents scorching on the bottom as the soup thickens. A wooden spoon or silicone spatula will help you scrape up the flavorful browned bits from the bottom of the pot after sautéing the vegetables.
For the ultra-smooth, restaurant-style texture, an immersion blender is extremely helpful—you can blend right in the pot with minimal mess. If you don’t have one, a regular blender works; just cool the soup slightly and blend in batches, venting the lid. Use a ladle for serving, and consider a baking sheet under your bowls if you’re meal-prepping and carrying them to the fridge to catch any drips.
Line your workspace with a kitchen towel or silicone mat to keep splatters under control and protect your counters from hot pots.
Step-by-Step
- Sauté the aromatics (5 minutes).
Heat the olive oil in your pot over medium heat. Add diced onion, carrot, and celery with a pinch of salt. Cook, stirring occasionally, until the onion is translucent and the vegetables are starting to soften. This builds a sweet, savory base for your vegetable soup. - Bloom the garlic and spices (1–2 minutes).
Stir in the minced garlic, dried sage, thyme, nutmeg, and red pepper flakes. Cook just until fragrant, about 1 minute, so the herbs and spices release their oils without burning. - Add pumpkin and beans (1–2 minutes).
Spoon in the pumpkin purée and add the drained white beans. Stir to coat them in the fragrant oil and aromatics. This step helps the pumpkin toast slightly and deepens its flavor. - Pour in the broth and simmer (12–15 minutes).
Add the vegetable broth, scraping the bottom of the pot to release any caramelized bits. Bring to a gentle simmer, then reduce heat to medium-low. Cook uncovered until the carrot pieces are fork-tender and the flavors smell melded. You should see small bubbles around the edges, not a rolling boil. - Blend to creamy perfection (2–3 minutes).
Turn off the heat. Use an immersion blender to blend the soup until silky, leaving a few whole beans if you like texture. If using a traditional blender, carefully blend in batches and return the soup to the pot. - Finish with “cream” and brightness (2–3 minutes).
Stir in the non-dairy milk and 1 tablespoon of lemon juice. Taste and add more lemon, salt, or pepper as needed. The soup should be smooth, creamy, and balanced—neither too sweet nor too tangy. Warm gently if needed, but don’t let it boil after adding the milk. - Serve and garnish.
Ladle into bowls and top with toasted pumpkin seeds and chopped parsley or sage. The soup should coat the back of a spoon and look velvety with no big chunks.
Make-Ahead, Storage & Reheating
This creamy pumpkin and white bean vegetable soup is made for meal prep. You can cook the full batch 1–2 days ahead and store it in the fridge, or you can prep components in advance: chop your aromatics, measure out the spices, and drain the beans so everything is ready to go.
Store cooled soup in airtight containers in the refrigerator for 3–4 days. It will thicken slightly as it rests because the beans and pumpkin continue to absorb liquid; that’s normal. For longer storage, freeze in freezer-safe containers or bags for up to 3 months, leaving room for expansion.
To reheat, warm gently on the stovetop over low to medium heat, adding a splash of broth or water to loosen if it’s too thick. You can also reheat individual portions in the microwave in 30–45 second bursts, stirring between each until hot. Refresh with a squeeze of lemon and a sprinkle of fresh herbs just before serving.
How to Lighten / Make It Creamy
To lighten this vegetable soup, simply reduce the olive oil to 1 tablespoon and use extra vegetable broth in place of some or all of the non-dairy milk. You can also add more chopped veggies, like extra carrot or celery, to increase volume without adding richness. Beans still give it body, so you won’t feel like you’re eating a thin broth.
For an even creamier version, blend the soup completely smooth and use full-fat canned coconut milk or a generous splash of plant-based cream. Add it off the heat to keep the texture lush and avoid any separation. If using regular dairy cream or milk, temper it first by stirring a little hot soup into the cream, then adding it back to the pot so it doesn’t curdle.
Toppings, Garnishes & Finishes
Toppings are your three-second upgrade. Add crunch with toasted pumpkin seeds, homemade croutons, or crispy roasted chickpeas. For freshness, sprinkle chopped parsley, chives, or thinly sliced scallions over each bowl.
If you like a bit of tang or heat, finish with a squeeze of lemon or lime, a drizzle of chili oil, or a pinch of crushed red pepper flakes. A swirl of coconut milk or a spoonful of plant-based yogurt on top makes each portion look extra special and emphasizes the creamy texture. A sprinkle, a swirl, a squeeze—tiny touches that make your bowl feel restaurant-worthy.
Sides & Pairings
Pair this creamy vegetable soup with warm crusty bread, garlic toast, or a simple grilled flatbread for dunking. A crisp green salad with a lemony vinaigrette contrasts beautifully with the rich, velvety soup.
If you want something heartier, serve the soup over cooked brown rice, quinoa, or farro in shallow bowls so the grains soak up the sauce. For drinks, try sparkling water with lemon slices or a light herbal tea to keep the meal feeling cozy yet light.
Scaling the Recipe
To feed a crowd, you can easily double this recipe—just use a larger pot (at least 6–7 quarts) so the soup has room to simmer without splashing. When doubling, add the broth gradually; you may not need the full amount if you prefer a thicker vegetable soup.
To halve the recipe, simply divide all ingredients by two and use a smaller pot. Keep an eye on cooking time—smaller batches often cook slightly faster, so start checking tenderness a few minutes earlier. Always taste and adjust salt and lemon at the end, since seasoning needs change with volume.
Nutrition & Dietary Notes
This soup offers a nourishing mix of plant-based protein from white beans and fiber from both beans and pumpkin, helping keep you full and satisfied. Pumpkin brings vitamin A and antioxidants, while the aromatics and herbs contribute additional phytochemicals.
It is naturally gluten-free and dairy-free, making it a friendly option for many dietary needs. If you add any toppings, just double-check that croutons or bread sides are gluten-free if needed. Because it’s primarily vegetables, broth, and beans, it fits nicely into many balanced eating plans.
Troubleshooting
- Too thick? Add more vegetable broth or a splash of water, a little at a time, until it reaches the texture you like.
- Too thin? Simmer uncovered for a few extra minutes to reduce, or blend in a small handful of extra beans to thicken without changing flavor.
- Too bland? Start with salt, then add a bit more sage, black pepper, and lemon juice. Often, brightness from acid is what’s missing.
- Too salty? Add a splash of unsalted broth, more pumpkin purée, or a spoonful of plant-based yogurt to mellow it out.
- Overcooked veggies? Once blended, overcooking is less noticeable, but you can fold in a few extra whole beans at the end for texture and contrast.
FAQs
Can I use frozen or precut vegetables?
Yes. Frozen diced onions, carrots, and celery work well—just add them straight to the pot and sauté a few minutes longer to cook off extra moisture.
What other beans can I use?
Great northern, navy, or even butter beans are great options. Chickpeas also work but create a slightly heartier texture.
How do I keep the soup from tasting flat?
Season in layers, taste before blending, and finish with lemon juice and fresh herbs. This combination keeps your vegetable soup bright and flavorful.
Can I make it without blending?
You can. For a chunky style, mash a portion of the beans with a fork or potato masher in the pot to thicken the broth, leaving lots of visible pieces.
How long does it keep?
Stored in an airtight container, it keeps 3–4 days in the fridge and up to 3 months in the freezer. Thaw overnight and reheat gently.
Variations
- Lemony Herb: Add extra lemon zest and juice at the end along with a generous handful of fresh dill or parsley.
- Spicy Chipotle: Stir in 1–2 teaspoons of chipotle chili powder or a spoonful of chipotle in adobo for smoky heat, then balance with a touch more lemon.
- Creamy Parmesan Twist: For a non-vegan version, finish with grated Parmesan and an extra splash of cream for a rich, savory edge.
Chef Notes / Test Kitchen Tips
The biggest game-changer with this soup is taking the time to properly sauté the aromatics before adding liquids. When the onions look glossy and smell sweet rather than sharp, you know you’ve built a solid base. Salt lightly at each stage instead of all at once; the flavors concentrate as the soup simmers.
Blending time also matters. Start with a short blend, taste, then decide if you want it smoother. The soup is usually done simmering between 18 and 22 minutes, once the carrots are tender and the flavors smell integrated. Finish with lemon and toppings only after tasting, so you can nudge it exactly where you like it.
Conclusion
This creamy pumpkin and white bean vegetable soup proves that weeknight dinners can be fast, nourishing, and genuinely comforting. With one pot and pantry ingredients, you get bowls of silky, protein-rich soup that keep beautifully for days.
Ladle it up with your favorite crunchy toppings, pack a few containers for lunches, and enjoy knowing a homemade, cozy meal is waiting whenever you need it. If you try it, share how you served it or what swaps you made—this one is meant to flex with your kitchen.
If you enjoy easy, cozy bowls like this one, you’ll love exploring more of our weeknight-friendly soup recipes for even more ideas.
