Roasted Pumpkin and Cannellini Bean Soup

Roasted Pumpkin and Cannellini Bean Soup. Five healthy ingredients give this soup a great flavor and creamy texture without loads of calories. Gluten-free. -

Sometime after I attended college in California I came upon a walking magazine.  It’s hard to imagine a magazine about walking could be very interesting, but it was.  I loved the tips about walking for exercise, walking locations around the U.S. that captured the beauty of the different seasons, walking gear and periodic recipes.  One issue in particular featured a simple cold weather soup packed with protein from cannellini beans pureed with pumpkin.

I carried the recipe around for years and finally tossed it out with a magazine clean out.  I think I imagined I would be able to remember how to make it if needed.  I found myself hunting for it years later to no avail.  I loved the pureed beans and how creamy they made the soup without adding rich, fatty calories.  Eventually I remade the recipe myself as closely as I could remember it.  It was one of the first recipes I shared on Boulder Locavore, mainly because of its simple and seasonal nature.  Being the start of a new year, it seemed good to share it again with a bit of a spruce up.

Roasted Pumpkin and Cannellini Bean Soup. Freshly roasted pumpkin - Roasted Pumpkin -

They say you have to introduce a new food to a toddler approximately 20 times before they’ll take a liking to it.  I find adults no different when it comes to shifting their palate.  What I mean by this is once you’ve taken to eating a lot of the same kind of food (e.g. holiday sweets) integrating something different (e.g. healthy, non-sugary food) can be challenging.  I know for me if I’ve been on a sugar jag I can have a fridge full of delicious fresh produce and I stare at it blankly just wanting more chocolate.

Roasted Pumpkin and Cannellini Bean Soup - beans -

Persuaded by the bitter cold, I decided to whip up this rustic, healthy, flavorful soup that is a true favorite recipe: Roasted Pumpkin Cannellini Bean Soup.  My hope is to move away from the sugar den we’ve all been living in for the past weeks, and back into more wholesome, seasonal eating.  Though I love to tinker in the kitchen when I have the time, I also appreciate recipes that are simple and quick.  Five ingredients, all of which are whole foods (in their whole, unprocessed state without additives or preservatives), make this soup not only easy but perfect to get back on a good eating track after lavish holiday foods.

Roasted Pumpkin and Cannellini Bean soup

Prep Time: 10 minutes

Cook Time: 35 minutes

Yield: 6-8 servings (about 9 cups total)

This simple soup is sure to become a cold weather favorite. Five simple ingredients create a thick creamy soup thanks to the pureed cannellini beans; no cream is included! It's packed with protein and fiber, along with great taste.

The soup will be blended at the end so no need to be fussy about how you cut up the pumpkin. Cooking time for roasting pumpkin will vary depending on its size; between 45-90 minutes. Be sure not to puree the pumpkin after roasting it. Any excess roasted pumpkin may be pureed and frozen or used in other recipes.


  • 2 teaspoons Olive Oil
  • 1 medium Yellow Onion, peeled and chopped
  • 1 tablespoon fresh Sage, diced
  • 2 ½ cups cooked Cannellini Beans (or canned cannellini beans)
  • 2 cups roasted Pumpkin (click here for directions on roasting a pumpkin; stop after roasting to cut pumpkin into chunks and do not puree)
  • 5 cups low sodium Chicken Broth
  • Kosher Salt (gluten-free Tamari sauce or Soy Sauce, gluten, also may be used) and Black Pepper to taste
  • Suggested garnish: Diced, sautéed pancetta and sage leaves


  1. Warm olive oil in a large pan or soup pot. Add chopped onion and sage; sauté over medium-high heat until onions are translucent and beginning to brown (about 4 minutes).
  2. Add cannellini beans and pumpkin and stir to combine. Continue to cook for 2 minutes to allow the flavors to meld together.
  3. Add chicken broth and bring to a boil. Reduce heat, cover and simmer for 25 minutes.
  4. Let cool slightly and either pour into a blender or use an immersion blender and blend to a smooth consistency.
  5. Season to taste with salt and pepper. If preferred, substitute salt for Tamari sauce (gluten-free) or Soy Sauce (gluten).

Disclosure: This post may contain affiliate links. To learn more check my Disclosure page.


  1. says

    You are so right about adults being as finicky as toddlers when it comes to changing their normal food. Case in point: my husband. When I married him, he thought American cheese was gourmet. He isn't much better over twenty years later, but he continually giving him new things to try has definitely broadened his palate. That soup sounds wonderful. I have a butternut squash waiting to be used in a soup like that one.

  2. says

    I love these flavors just got one of those for Christmas to blend with looks like a great recipe to try it out with! Thanks ★•.¸¸.•*¨*❤•.¸¸.•*¨*☆•.¸¸.•*¨*❤
    HAPPY NEW 2011 YEAR!!!

  3. says

    This is so true! I never heard the stat about babies, but it is definitely true with adults! I guess I need to force sushi to my husband 19 more times for him to like it 😉

    Soup sounds delicious for a cold night, thanks!

  4. Anonymous says

    I have had hibiscus blossoms at the bottom of a glass filled with champagne. The bubbles make the blossom open. What a wonderful sight to see and a fun way to drink champagne!

  5. says

    I have a 5 tries rule when it comes to food for exactly that reason – it takes the palette time to warm up to new flavors! This, however, looks a-maz-ing! I love pumpkin/winter squash.

  6. Colleen Cayes says

    I always keep a can of cannelloni beans on hand because I prefer them to garbanzos in hummus. I don’t like to eat them whole, however. Now I have a second recipe for them. The immersion blender really makes it easier than pouring hot soup into a regular blender, which I’ve tried… Thank you for the inspiring photos, you make it look easy and fun.


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