Last Updated on December 17, 2024 by Christin Gillespie

Creamy White Bean & Pumpkin Soup is a healthy vegan recipe that is full of fall flavors. Created with protein-packed white beans, canned pumpkin puree, cauliflower florets, rich coconut milk, & cozy spices. It’s completely daily-free and totally delicious for a chilly evening. 

Soup season is in full swing & my cozy soup collection continues. This Creamy White Bean & Pumpkin Soup recipe is the best vegan recipe to dig into on a cold day. 

The consistency of this creation is spot on. Thanks to the veggies, beans, & coconut milk, this creamy bowl is dairy-free, but no one would even know. 

Not only is this recipe superb, but the preparation is seamless. All that is required is a sheet pan, oven, & high-speed blender, to enjoy a big bowl of deliciousness. 

Why You’ll Love This Healthy Vegan Soup Recipe

• Quick & Easy: This fall soup recipe comes together in about 30 minutes.
• Rich, Creamy, & Dairy Free: While there is no dairy in this pumpkin soup, it still embodies a super thick & creamy texture, thanks to the coconut milk and the white beans.
• Great for Meal Prep: This Creamy White Bean & Pumpkin Soup stores well in the fridge, making it a healthy recipe to meal prep for quick vegan dinners throughout the week.

Ingredients

• Organic White Beans: The beans are the staple for this soup and they’re full of healthy fats + plant-based protein. I used organic great northern beans, but you can certainly use any variety of organic white beans that you have on hand.
• Organic Pumpkin Puree: Make sure it’s pumpkin puree & NOT pumpkin pie filling (which is loaded with lots of sugar & other unhealthy ingredients you can’t pronounce). Organic pumpkin puree is simply pureed pumpkin! I love the brand Farmer’s Market Foods.
• Organic Cauliflower Florets: I love adding cauliflower, as it not only provides extra nutrients, but an irresistible creamy texture to the soup. You can use fresh or frozen for this recipe.
• Organic Onion: A staple for any soup. I used a medium yellow onion, but use what you have on hand!
• Organic Garlic: Make sure to use fresh garlic and not garlic powder. This ingredient is crucial to build flavor.
• Organic Spices: Ceylon cinnamon, nutmeg, sea salt, and black pepper.
• Organic Pure Maple Syrup: Just a splash to amp up the sweetness.
• Organic Low-Sodium Vegetable Broth: Any broth truly works and even spring water, if you’re in a pinch!
• Organic Full-Fat Unsweetened Coconut Milk: This is essential to make the soup creamy. I don’t recommend subbing for regular non-dairy milk and be sure that your coconut milk comes from a can, not the carton. My favorite brand is Native Forest.

How To Make

1. Bake. Preheat oven to 425 degrees F. Add the cauliflower florets, chopped onion, and garlic, to a baking tray lined with parchment paper. Roast for 20 minutes, flipping halfway.
2. Blend. Once the veggies are roasted, transfer to a high-speed blender, along with the remaining ingredients. Blend until smooth and creamy.
3. Heat the Soup. If not serving immediately, transfer the soup to a large pot and heat over medium-low. Otherwise, skip and serve.
4. Serve. Transfer the soup between bowls. Garnish with pumpkin seeds, if desired. Enjoy!

Tips for Making this Soup Perfectly

• Organic Beans: I used organic great northern beans for this vegan soup recipe, but another variety of white bean will work, such as organic cannellini or organic navy beans. 
• Organic Pumpkin Puree: Make sure it’s pumpkin puree & NOT pumpkin pie filling (which is loaded with lots of sugar & other unhealthy ingredients you can’t pronounce). Organic pumpkin puree is simply pureed pumpkin! I love the brand Farmer’s Market Foods.
• Organic Cauliflower: Both fresh or frozen cauliflower works perfectly for this recipe.
• Organic Vegetables: You can certainly sneak in some additional veggies to this soup. I would suggest roasted organic carrots or even roasted beets.
• Organic Full-Fat Unsweetened Coconut Milk: Use organic full-fat unsweetened coconut milk from the can, not the carton. This will ensure that the soup is super creamy. My favorite brand is Native Forest.

Storing & Reheating

As mentioned above, this Creamy White Bean & Pumpkin Soup is the perfect healthy vegan recipe for leftovers & meal prep! 

Fridge Storage. Transfer soup to an air-tight glass container & refrigerate for up to 4 days. 

Reheating. To reheat, simply transfer the soup to a saucepan on the stovetop over medium heat, adding a little extra water or broth as needed until warm.

More Healthy Vegan Soup Recipes You’ll Love

• Creamy White Bean & Butternut Squash Soup
• Vegan Pumpkin Carrot Soup with Crispy Chickpeas
• Vegan Mushroom Wild Rice Soup
• Creamy Red Lentil Sweet Potato Soup
• Vegan Baked Potato Soup

Sharing Is Caring!

If you make this recipe, please leave a review & rating below! I love hearing from you and it helps others learn more about the recipe too. Lastly, if you do make this recipe, don’t forget to tag me on Instagram! Be sure to follow along on Pinterest, Instagram, & TikTok for even more deliciousness & wellness tips!

Xoxo.

Christin.

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