Roast Pumpkin Soup with Cannellini Beans is an easy, delicious homemade soup recipe. Light pumpkin flavor, mild cannellini beans, fresh sage and a creamy consistency without any cream.
This creamy roasted pumpkin soup is sure to become a cold weather favorite. Five simple ingredients create a thick creamy soup thanks to the pureed cannellini beans, no heavy cream (or dairy of any kind) is included!
The homemade pumpkin soup packed with protein and fiber, along with great taste. It isn’t heavy handed either with pumpkin or beans, but a perfect blend of both. The addition to fresh sage adds wonderful fall and holiday meal flavors to this favorite pumpkin soup recipe.
Roast Pumpkin Soup
This savory soup is a great way to use fresh pumpkin. With three ways to roast it, all easy, it’s great to add to your fall easy recipes.
The delicious soup combines roast pumpkin and cannellini beans that blend to a wonderful creamy texture without being overly thick. The pumpkin flavor is light for anyone thinking they don’t like pumpkin! We have some tricks to make it stronger in flavor too (see Variations).
The original inspiration came from Walking magazine years ago. I lost the recipe so recreated it having loved it so much and wanting more healthy recipes for fall.
Using an immersion blender for this recipe and other pureed soup makes quick work of blending the soup in the cooking pot.
Recipe Ingredient Notes
Pumpkin. There are three ways to roast pumpkin and we share details below. Use a pie pumpkin or a sugar pumpkin with are easy to cut and have great flavor. You’ll only need a small pumpkin around a 2-3 pounds sugar pumpkin will be more than enough.
3 Ways to Roast Pumpkin
Different types of pumpkins and different ovens can produce slightly different cooking times. Use the times as a guide but check for doneness by piercing the roast pumpkin with a fork to ensure it’s cooked through.
Baking dish with water
This is a favorite, easy way we’ve roasted pumpkin for this recipe. The easy part about this method is the pumpkin flesh is scooped out of the skin when done. No peeling or cubing required.
- Cut the pumpkin in half.
- Remove the membrane and pumpkin seeds.
- Place it cut side down in a baking dish with 1 inch of water.
- Bake at 375 for 45-60 minutes until the flesh is fork tender.
This is also a great first step to making homemade pumpkin puree.
Cubed on a baking sheet
In this method the pumpkin is cubed and roasted on a pan. It’s a great method also if using pumpkin in another dish like a salad.
- Slice pumpkin into 1-inch wide strips with a heavy kitchen knife.
- Remove the membrane and seeds. Remove the pumpkin skin with a vegetable peeler
- Cut into 1-inch cubes
- Toss with a few teaspoons of olive oil, a pinch of salt and pepper (this can be done in a bowl before adding to the baking sheet too) and place pumpkin in a single layer on baking sheet.
- Roast at 400 degrees F for 20-30 minutes flipping the pumpkin over halfway, until it’s fork tender.
Halved on a sheet pan
- Cut the pumpkin in half.
- remove the membrane and seeds.
- Brush the pumpkin flesh with some olive oil and sprinkle with some salt.
- Place cut side facing down on a large baking tray (rimmed).
- Pierce the skin a few times with a fork.
- Bake at 350 for 45-60 minutes. Test for doneness with a fork.
Roasted Pumpkin Pro Tips
- Because the soup is blended at the end there is 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 for the half pumpkin in water or on baking sheet methods.
- Don’t to puree the pumpkin after roasting it; allow it to be pureed with the other soup ingredients for the best result.
- Half pumpkin roasting methods (1 and 3 above): Any excess roasted pumpkin may be pureed and frozen or used in other recipes.
How to Make Roast Pumpkin Soup – Step by Step:
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.
Aromatic onion and sage are cooked briefly over high heat. The roasted pumpkin chunks (instructions in the recipe) and cannellini beans are added and cooked just 2 minutes. Following is the chicken stock which is added and the mixture simmers for 25 minutes then is pureed into a thick, comforting soup.
STEP 1. Roast Pumpkin
Choose one of the roasting methods listed above to roast the pumpkin. The cubed baking sheet method shown in the photos.
STEP 2. Sauté
Heat the olive oil in a large Dutch oven or large pot over medium-high heat. Add the onions and sage (photo 1). Sauté until the onions begin to become translucent.
Add the pumpkin and cannellini beans. Sauté 2 additional minutes (photo 2).
STEP 3. Make the soup
Add chicken broth and bring to a low boil. Reduce the heat and simmer, covered for 25 minutes (photo 3).
STEP 4. Puree
Using an immersion blender (also called a stick blender or hand blender) puree all ingredients (photo 4). Alternatively the soup can be put through a regular blend in batches to puree.
STEP 5. Season and serve
Season to taste with salt and black pepper, or use soy sauce (or gluten-free Tamari).
For stronger pumpkin flavor: the flavor of the soup is based on the pumpkin being used. They can range between a medium to light pumpkin flavor. For a stronger pumpkin flavor you can add an extra cup of pumpkin or stir in some pumpkin puree (fresh puree or canned puree) to taste at the end.
Make it vegetarian or vegan. To keep the soup vegetarian or vegan use vegetable stock or broth.
Roasted vegetables. More roasted vegetables could be added for additional flavors. It’s a great way to use leftover roasted vegetables too! Adjust the broth amount as needed if adding more.
Use a different squash. To change it up or if fresh pumpkin isn’t available substitute butternut squash or kabocha squash. Even roast sweet potatoes would be great.
Frequently Asked Questions
We’ve only made the soup with fresh pumpkin but you could substitute canned puree. Add 1 1/2 cans (2 cups worth) when the broth is added. For stronger pumpkin flavor or soup thickness add the remainder of the second 15-ounce can of pumpkin puree.
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Roasted Pumpkin Soup with Cannellini Beans
- 2 teaspoons Olive Oil
- 1 medium Yellow Onion peeled and chopped
- 1 tablespoon fresh Sage diced
- 2 ½ cups cooked (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 , sautéed pancetta and sage leaves
- Warm olive oil in a large pan or soup pot over medium-high heat. Add chopped onion and sage; sauté until onions are translucent and beginning to brown (about 4 minutes).
- Add cannellini beans and pumpkin chunks and stir to combine. Continue to cook for 2 minutes to allow the flavors to meld together.
- Add chicken broth and bring to a boil. Reduce heat, cover and simmer for 25 minutes.
- Let cool slightly and either pour into a blender or use an immersion blender and puree to a smooth consistency.
- Season to taste with salt and pepper. If preferred, substitute salt for Tamari sauce (gluten-free) or Soy Sauce (gluten).
Originally published: January 2011