Creamy Cannellini Pumpkin Soup with Spinach (vegan)

Nestle your hands around a bowl of cozy and creamy pumpkin soup with spinach. It’s filled with wholesome ingredients like tender cannellini beans, fresh spinach, ginger, spices, and pureed pumpkin.

Finally, this soup is dairy-free and without meat.

healthy Creamy Pumpkin Soup with Spinach (vegan)

What ingredients do I need to make this Creamy Pumpkin Soup with Spinach?

You will need these wholesome ingredients.

Cannellini beans — I used beans from a can. It was convenient. Feel free to use the beans that you’ve cooked yourself. Also, you may swap for chickpeas.

Pumpkin puree — do not use pumpkin puree that contains spices. You need plain for this recipe.

Onion and ginger — will be the two fresh spices going into this soup.

Spices — and lots of it. There’s garlic powder, onion powder, curry powder, allspice, cinnamon, and of course, salt and pepper. The spices will be the key component of this dish. Do not swap or skip a spice!

Coconut milk — will add creamy velvetiness.

Low-sodium vegetable broth — will add more flavor. If you are looking for something light, swap for water.

Olive oil — will be used to sauté the onions and ginger. I bet coconut oil would also work. If you try that, let me know in the comments!

Fresh spinach — I like to add in some greens as much as I can. You can swap for tender Tuscan kale or simply omit this ingredient all together.

You are going to love this fall-inspired soup!

Is pumpkin puree the same as pumpkin soup?

pumpkin soup in a pot with spinach

Generally, pumpkin puree is labeled %100 pumpkin. Some may contain spices like cinnamon, allspice, and ginger.

Furthermore, the spiced versions are made to be used for pumpkin pies. With that being said, the unseasoned version can be used for anything and it is not a soup, it’s a stand-alone ingredient.

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healthy vegan pumpkin soup

Finally, let’s make some cozy Creamy Pumpkin Soup with Spinach!

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healthy-pumpkin-soup

Creamy Cannellini Pumpkin Soup with Spinach (vegan)


  • Author: ashley
  • Prep Time: 5-10 minutes
  • Cook Time: 30 minutes
  • Total Time: 35-40 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan

Description

Nestle your hands around a bowl of cozy and creamy pumpkin soup with spinach. It’s filled with wholesome ingredients like tender cannellini beans, fresh spinach, ginger, spices, and pureed pumpkin.


Ingredients

Scale

2 tbsp olive oil

1 cup onions, finely diced 

2 tsp grated fresh ginger

Spices

1 tsp garlic powder

1 tsp onion powder

1 tsp curry powder

1/8 tsp allspice

1/4 tsp cinnamon

1/4 tsp coarse ground black pepper

1 tsp kosher salt

Other

1 3/4 cup pumpkin puree ( one 15 oz can) 

2 cans cannellini or 2 cups

4 cups low-sodium vegetable broth or water (add a total of 2 tsp kosher salt if using water)

1 tsp pure maple syrup

1 cup light coconut milk

A handful of fresh spinach


Instructions

In a pot over medium heat, add the olive oil, onions, and grated ginger. Saute until the onions have slightly softened, about one minute. 

When ready, add the spices, salt, and fry the mixture for an additional minute. 

Next, add the pumpkin puree, beans, along with 4 cups of low-sodium vegetable broth, and pure maple syrup. Give a gently stir to incorporate the ingredients. Turn the stovetop to medium-low heat and cook the soup for 30 minutes with the lid partially covering the pot. 

Finally, taste the soup broth and adjust for seasoning, adding more salt as needed. Stir in the light coconut milk, and a handful of fresh spinach. 

Enjoy while it’s hot. 

 

Notes

Don’t have pumpkin puree? Try acorn squash or butternut squash puree instead. 

Can I use full-fat coconut milk? The fattier the coconut milk, the thicker and richer your soup will be. 

Can I swap for chickpeas? Yes.

  • Category: Soups
  • Method: Stovetop
  • Cuisine: American

Keywords: healthy pumpkin soup, creamy pumpkin soup, healthy pumpkin soup with cannellini and spinach

2 Comments

  1. Pinned! I’m so excited to try this, I love how it has lots of nutrients. Usually pumpkin soup is heavy on the carbs but I love how it has the fats from the coconut milk and protein from the beans. And I loveee cannellini beans. Can’t wait!

    1. That’s so awesome, Chelsea! I hope you like it ♡.

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