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–+ servings
A bowl of pumpkin soup with pinto beans is topped with sliced green onions and parsley.
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5 from 1 vote

Fresh Vegan Pumpkin Soup Recipe

Fresh vegan pumpkin soup recipe brimming with vegetables, beans and a handful of spices made without cream or coconut milk.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Vegan
Servings: 6
Calories: 102kcal
Author: Denise Perrault

Ingredients

  • 1 small pumpkin peeled and diced
  • 1 medium onion diced
  • 2 medium carrots peeled and diced
  • 2 stalks celery diced
  • 3 cloves garlic pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon paprika smoked or regular
  • 6 cups vegetable broth
  • 2 tablespoons tomato paste
  • 3 cups cooked pinto beans 2 cans, see notes
  • 4 medium green onions thinly sliced for garnish
  • salt and black pepper to taste
US Customary - Metric

Instructions

  • Heat a medium soup or stew pot over medium heat. Add the onions, carrots, and celery. Cook the veggies for about 5 minutes until they soften.
  • Add the garlic, cumin, and paprika and stir for 30 seconds.
  • Pour in the vegetable broth and tomato paste and stir to mix in the tomato paste. Use the broth to clear the bottom of the pot.
  • Add the pumpkin and beans and mix everything.
  • Cover and simmer the soup for about 25-30 minutes until the pumpkin is tender. To make the soup thicker, use a wooden spoon to mash some of the pumpkin as it cooks.
  • Season with salt and black pepper.
  • Serve in individual bowls and garnish with sliced scallions or chopped parsley.

Notes

  • You can use a large can of pumpkin for this recipe; however, do not use pumpkin puree unless you want a super creamy soup.
  • I used canned pinto beans for this recipe.  Black beans, borlotti, white, or kidney beans can be used. If you have a can of mixed beans, toss them in.
  • I love the flavor of smoked paprika, but it can be strong, so use regular paprika. For extra spice, add a pinch of cayenne pepper or red pepper flakes.
  • Store leftover soup in an airtight container for 4-5 days. It is also freezer-friendly. Let it cool to room temperature, then place it in a tight container or freezer bag. Freeze for 3 months. 

Nutrition

Calories: 102kcal | Carbohydrates: 25g | Protein: 3g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 1013mg | Potassium: 1006mg | Fiber: 3g | Sugar: 11g | Vitamin A: 23608IU | Vitamin C: 27mg | Calcium: 83mg | Iron: 3mg