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pumpkin soup in bowl

Butternut pumpkin bean soup

Quick and easy low calorie vegan soup
Prep Time 5 mins
Cook Time 20 mins
Course Soup
Servings 4
Calories 100 kcal


  • 1 medium pumpkin, 2-2,5 pounds. Around 1 kg.
  • 1 yellow onion
  • 2 garlic cloves
  • 1 can cooked white beans. 200 grams net weight.
  • 1 tablespoon vegetable broth powder
  • 1 teaspoon white miso paste, or salt
  • 1 teaspoon black pepper
  • 1 teaspoon mixed herbs or thyme and basil
  • ½ teaspoon smoked paprika powder
  • ¼ teaspoon chili powder
  • 4 cups water, or as needed


  • Start by peeling your butternut squash. Cut the ends off. Remove the seeds with a spoon or knife. (you can save them and roast them if you like) If you dont have a good peeler you can slice your squash and then cut the skin away.
  • Cut your squash to equal size pieces and put them in your pot.
  • Peel your onion and garlic cloves. Slice your onion in four and add the onions in the pot.
  • Cover with water and add in the vegetable broth powder. Boil for 20 minutes.
  • Try with a fork that your squashes are soft. Remove 1-2 cups of the boil water, but save it for a while.
  • Rinse your beans and add them in the pot. Use a hand mixer to puree your soup. Aldo a blender works if it tolerates heat.
  • After blending add some of the saved water if your soup feels too dense.
  • Add in the spices and bring your soup to a boil while mixing it. If you want to add additional creamer like coconut milk, you can do it in this stage.


For additional creaminess, you can put 1 cup of coconut cream or cashew cream. (this adds though calories)
Top your soup with roasted chickpeas, roasted seeds, nuts, or tofu "bacon". Decorate with fresh herbs.
Store in the fridge up to 4 days.