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Creamy pumpkin soup with white beans

Creamy pumpkin soup with white beans

This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians. 
Click here to view and print the PDF version of this recipe.
Servings: 12
Serving size: 14.62oz

Ingredients

For pumpkin soup

  • 3 cups Onions, White, medium diced
  • 6 tablespoons Oil, Olive
  • 3 tablespoons Garlic, cloves, peeled, minced
  • 3 tablespoons Lemon Thyme, dried
  • 1 tablespoon Salt, Kosher
  • 1 1/2 teaspoons Cumin, ground
  • 3/4 teaspoon Ginger ground
  • 3/4 teaspoon Black pepper, ground
  • 9 cups Non-dairy Milk, Oat, unsweetened
  • 6 cups Pumpkin, canned
  • 3 cups Beans, Cannellini, canned, drained, rinsed
  • 6 tablespoons Syrup, maple

For service

  • 3/4 cup Plantain chips
  • 1 1/2 teaspoons Parsley, Curly, fresh, chopped

Instructions

For pumpkin soup

  • Heat oil in a large pot over medium heat. Add onions, garlic, thyme and seasonings and sauté 5-7 minutes until softened and fragrant.
  • Stir in oat milk, pumpkin, beans and syrup and cook 8-10 minutes, or until hot. Blend soup using an immersion or kitchen blender until smooth.

For service

  • Portion 1 ½ cups of soup into a bowl. Garnish with 1 tablespoon of plantain chips and 1/8 teaspoon of parsley.

Notes

*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using. 

Nutrition

Serving: 14.62oz | Calories: 434kcal | Carbohydrates: 63g | Protein: 13g | Fat: 16g | Saturated Fat: 2g | Sodium: 442mg | Fiber: 11g | Sugar: 11g