Roasted Pumpkin Soup with Cannellini Beans is one of my favorite cold weather soup recipes. Pumpkin soup is easy to make and has wonderful warming flavors. It’s a smooth blended soup with a creamy consistency, made without any dairy ingredients.
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.
After carrying 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. Years later, I found myself hunting for it 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 Soup with Cannellini Beans
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.
Persuaded by the bitter cold, I decided to whip up this rustic, healthy, flavorful soup that is a true favorite recipe: Roasted Pumpkin Soup with Cannellini Beans. 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.
How to Make Roasted Pumpkin Soup with Cannellini Beans – 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.
Roasted Pumpkin TIP: Becasue 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. Be sure not to puree the pumpkin after roasting it; allow it to be pureed with the other soup ingredients for the best result. Any excess roasted pumpkin may be pureed and frozen or used in other recipes.
Supplies You’ll Need to make Roasted Pumpkin Soup with Cannellini Beans:
When you make the recipe, be sure to use a heavy bottomed soup pan or stock pot. You will be using an immersion blender, and a sturdy pot will help avoid any damage from the blender.
More Easy Soup Recipes You’ll Love:
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Roasted Pumpkin Soup with Cannellini Beans
Ingredients
- 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
Suggested Supplies:
Instructions
- 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).
mark says
I made this recipe today with a few variations. I couldn’t roast the pumpkin so I did the pumpkin in the microwave oven. Then all ingredients were cooked in a wok for 15 minutes until softish. Then hit it with the Bamix and coarsely chopped the ingredients. I only had mixed Italian dried herbs and this worked well. I used tinned cannelli beanas and cook time in the wok was reduced.I added a little dried granulated garlic and it hit the mark. Next time I’ll add some ginger.
this was a great base recipe to work with. Thank you.
Toni Dash says
Thanks Mark for sharing all the details of how you used the recipe! It sounds delicious and will be helpful to others. So glad you liked it.
Roxana says
This soup is beautiful, I love sage and pumpkin together! And roasted pumpkin is the best. Yum! 😀
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.
The Mom Chef says
Sage, sage, sage! My most favorite herb in the world. I'll take a couple of bowls simply because it's in there. Though it looks delicious with everything else too. 🙂
Kim Bee says
This is such a lovely recipe. So fresh and bright. I must try pumpkin. I grew up hating it but keep wondering if I should give it another whirl.
Cake 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.
Cucina49 says
Love the color of the soup and the fabulous garnish–buzzed!
Kelly | Eat Yourself Skinny says
Such a perfect use for pumpkin, this soup looks delicious! 🙂
Becka (The Elegant Eggplant) says
How delicious! I love how you thickened it up with white beans. YUM!
e.m.b. says
I have a pumpkin that has been sitting on my counter, just waiting for the right recipe…I think this is it! Wow…it looks amazing!
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!
Tiffany says
I've REALLY got to get a hand held blender! It seems like it makes making soup so much easier! 😀
Rosemary says
That looks like a wonderful combination! (And guess who got an immersion blender for Christmas!) Thanks!
She's Thrifty says
Looks fantastic.
Chow and Chatter says
thanks for the kind words on my blog about getting my little one in the kitchen this soup looks wonderful
Happy New Year Rebecca
Nancy and Vijay says
It sounds so delicious and it is time to get back to more healthy eating. Happy New Year!!
Intuitive Eggplant says
Oooh, I'm fascinated by that combination of cannelini beans and pumpkin! Sounds delicious, especially with the sage! Thanks for sharing!
Pegasuslegend 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!!!
❤•.¸¸.•*¨*☆•.¸¸.•*¨*❤•.¸¸.•*¨*★
Debbie 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!
Lea Ann says
I don't think I'd have to have this 20 times to like it, looks delicious.
Michelle @ Find Your Balance says
Oh I know what you mean about getting out of the holiday sugar hole! I'm so glad the cookies are finally done and out of my eyeshot!
adventuresomekitchen says
That is a beautiful soup! I've been on a simple, fresh soup kick lately, and will have to pick up some canellinis today to give this a try! Thanks for an inspirational recipe!
Kristen 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.