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Creamy Vegan Pumpkin Soup with Cannellini Beans

This Vegan Pumpkin Soup with Cannellini and Spinach is a deliciously creamy vegan soup. It’s filled with wholesome ingredients like tender cannellini beans, fresh spinach, ginger, spices, and pureed pumpkin.

This Pumpkin Soup With Coconut Milk recipe costs $6.70 to make four servings. That’s just $1.68 per serving.

For all things pumpkin try these Gluten-Free Pumpkin Muffins, this Pumpkin Pasta Sauce, and these Almond Flour Pumpkin Cake Balls

The finished Pumpkin Cannellini Bean Soup in a white bowl.

This hearty flavor-packed soup smells and tastes delicious. It is ready in forty-five minutes. The cannellini beans, pumpkin puree, warm spices, and coconut milk come together to create beautiful colors and amazing texture. 

Nestle your hands around a bowl of cozy and creamy pumpkin soup with spinach, you’ll thank me later!

Ingredints and Cost

RECIPE COST: $6.70

PRICE PER SERVING: $1.68

  • 2 Tablespoons olive oil – $0.16
  • 1 cup onions – $0.62
  • 2 teaspoons fresh ginger – $0.22
  • 1 teaspoon garlic powder – $0.03
  • 1 teaspoon onion powder – $0.03
  • ⅛ teaspoon allspice – $0.06
  • 1 teaspoon curry powder – $0.18
  • ¼ teaspoon cinnamon – $0.01
  • ¼ teaspoon coarse ground black pepper – $0.02
  • 1 teaspoon salt – $0.02
  • 1 ¾ cup pumpkin puree – $0.87
  • 2 cans Canellini – $1.00
  • 1 teaspoon pure maple syrup – $0.09
  • 1 cup light coconut milk – $1.16
  • 4 cups vegetable broth – $1.33
  • 1 cup baby spinach – $0.90

NOTE: The recipe prices are calculated by using grocery store websites. The actual cost of the recipe will vary depending on what ingredients you already have. 

Ingredients Breakdown

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 altogether.

You are going to love this fall-inspired soup!

A spoon listing up some of the Vegan Pumpkin Soup with spinach and Cannellini beans in it.

Recipe Instructions

  1. First, saute the olive oil, onions, and ginger. Then add the spices and salt and cook for another minute. 
  2. Next, add in the pumpkin puree, beans, vegetable broth, and maple syrup, and stir. Cook the soup for thirty minutes. 
  3. Finally, season the soup as needed. Stir in the light coconut milk and spinach before serving. 

Recipe Variations

  • Instead of baby spinach you can use kale or Swiss chard.
  • Instead of Cannellini beans you can use garbanzo beans, navy beans, or butter beans.

Storage Tips

SERVE: You can keep the soup out for about two hours before it needs to be covered and stored in the refrigerator.

STORE: Once cooled, place the soup in a covered container in the refrigerator for 2-3 days.

FREEZE: You can freeze the soup, just don’t add spinach to it. Once the soup is cooled, transfer the soup to a freezer-safe container. Freeze for 1-2 months.

DEFROST: Defrost overnight in the refrigerator or at room temperature for 3-5 hours.

REHEAT: Place the soup in a saucepan and heat over medium-low heat until heated through. Add spinach, stir, and serve.

Recipe FAQ’s

Is pumpkin puree the same as pumpkin soup?

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.

Are cannellini beans white kidney beans?

Yes, cannellini beans are white kidney beans. They are a fantastic addition to many different soups.

More Soups

The finished Vegan Pumpkin Soup in a white bowl garnished with pecans.

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

5 from 5 votes
The finished Vegan Pumpkin Soup in a white bowl garnished with pecans.
Vegan Pumpkin Soup with Cannellini and Spinach
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 

This Vegan Pumpkin Soup with Cannellini and Spinach is a deliciously creamy vegan soup. It's filled with wholesome ingredients like tender cannellini beans, fresh spinach, ginger, spices, and pureed pumpkin.

Course: Soups
Cuisine: American
Keyword: dairy-free, pumpkin, Vegan
Servings: 4 people
Calories: 432 kcal
Jillian: Jillian
Ingredients
  • 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
  • tsp allspice
  • ¼ tsp cinnamon
  • ¼ tsp coarse ground black pepper
  • 1 tsp kosher salt
Other
  • 1 ¾ cup pumpkin puree one 15 oz can
  • 2 cans cannellini beans
  • 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
  • 1 cup fresh baby spinach
Garnish
  • pecans optional
Instructions
  1. In a pot over medium heat, add olive oil, onions, and grated ginger. Saute until the onions have slightly softened, about one minute. 

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

  3. Next, add the pumpkin puree, beans, and 4 cups of low-sodium vegetable broth and pure maple syrup. Give a gentle stir to incorporate the ingredients.

  4. Turn the stovetop to medium-low heat and cook the soup for 30 minutes with the lid partially covering the pot. 

  5. 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. 

  6. Serve while it's hot. Garnish with pecans (optional).

Recipe 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.

Nutrition Facts
Vegan Pumpkin Soup with Cannellini and Spinach
Serving Size
 
2.25 cups
Amount per Serving
Calories
432
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
1588
mg
69
%
Potassium
 
1351
mg
39
%
Carbohydrates
 
67
g
22
%
Fiber
 
15
g
63
%
Sugar
 
9
g
10
%
Protein
 
18
g
36
%
Vitamin A
 
17893
IU
358
%
Vitamin C
 
10
mg
12
%
Calcium
 
215
mg
22
%
Iron
 
9
mg
50
%
* Percent Daily Values are based on a 2000 calorie diet.

7 Comments

  1. Jere Cassidy says:

    I feel like I am drooling over your pictures of this soup, it looks so delicious with all the spices you added. I would have never thought to add beans to a pumpkin soup, but I gotta try this.

  2. Maria San Juan says:

    Another pumpkin recipe was added to my menu! Thank you very much! I will surely make this for my family!

  3. I’m all about the beans lately and this soup is going on my must make list!

  4. So many wonderful, comforting flavors in this soup! I love how easily it all comes together too.

  5. This pumpkin soup is such a great recipe for fall. I love that it has curry and coconut milk in it too – such a delicious combination of flavor!

  6. 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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