Harvest Pumpkin White Bean Soup

A creamy, savory pumpkin soup with cannellini beans, sage, and rosemary, made from pantry staples in 55 minutes

A systems based approach to wellness and beauty

Vegan recipe - 100% plant-based. No meat, poultry, fish or sea life, no eggs, and no dairy or honey.

Author, Editorial Note & Disclosure

The author brings over two decades of professional experience across biotechnology and pharmaceutical organizations, together with a long-standing passion for mindful nutrition, holistic wellness, and preventive health.

This recipe is intended for informational and educational purposes only. Nutritional estimates, where provided, are approximate and may vary based on specific ingredients, brands, and preparation methods used.

About This Recipe

There is a particular week in October when the farm stands pile up with pumpkins and the evenings turn just cold enough that soup starts sounding like a plan rather than an option. Pumpkin soup belongs to that week. North American kitchens have been simmering squash into supper since long before pumpkin meant pie, and across the Atlantic, Tuscan cooks have spent generations proving that a pot of cannellini beans, good olive oil, and rosemary needs very little else to feed a table.

This harvest pumpkin soup borrows from both traditions and asks almost nothing of your schedule. A can of plain pumpkin puree does the heavy lifting, so there is no wrestling a whole squash on a Tuesday night. Two cans of white beans blend in so completely that the soup turns thick and velvety on their own, which is also how it quietly picks up 10 to 15 grams of plant protein per bowl. Sage and rosemary keep the flavor savory and grounded, a squeeze of lemon lifts everything at the end, and the whole pot is done in about 55 minutes.

Finish it with cashew cream or coconut milk to keep it fully vegan, or swirl in Greek yogurt off the heat for a vegetarian bowl. And on a plant-forward day that ends with a soup like this, a simple morning smoothie made with Hanuvier's Vegan Collagen Booster with 20g Plant Protein fits naturally into the same rhythm, integrating plant protein with collagen-supporting nutrients in a single daily serving.

At a Glance

Ingredients

For the Soup Base

• 2 tbsp extra-virgin olive oil
• 1 medium yellow onion, diced (about 1 cup)
• 1 medium carrot, diced (about 1/2 cup)
• 1 celery stalk, diced (about 1/2 cup)
• 2 tsp finely minced fresh garlic
• 1 tsp chopped fresh sage (or 1/2 tsp dried sage)
• 1 tsp chopped fresh rosemary (or 1/2 tsp dried rosemary)
• 1 can (15 oz) plain pumpkin puree (not pumpkin pie filling)
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 3 cups low-sodium vegetable broth
• 1/2 tsp fine sea salt, plus more to taste
• 1/4 tsp freshly ground black pepper
• 1/8 tsp ground nutmeg (optional)
• 1 tbsp fresh lemon juice

For the Creamy Finish

• 1/4 cup cashew cream or full-fat coconut milk (vegan)
• Vegetarian option: 1/4 cup plain Greek yogurt, swirled in off the heat
• 1 tsp extra-virgin olive oil, for richness

For the Garnish (all optional)

• 2 tbsp toasted pumpkin seeds
• A spoonful of whole cannellini beans, reserved before blending
• A drizzle of extra-virgin olive oil
• A pinch of smoked paprika
• A few small fresh sage or rosemary leaves
• A little fresh lemon zest

Instructions

1. Heat the 2 tbsp olive oil in a large soup pot or Dutch oven over medium heat.
2. Add the diced onion, carrot, and celery and cook for 7 to 8 minutes, stirring occasionally, until softened and just beginning to turn golden at the edges.
3. Add the garlic, sage, and rosemary and stir for about 45 seconds, until fragrant.
4. Add the pumpkin puree, cannellini beans (reserve a spoonful of whole beans for garnish if you like), vegetable broth, salt, pepper, and the nutmeg if using, and stir well to combine.
5. Bring the soup to a gentle simmer, then reduce the heat and simmer uncovered for 20 to 25 minutes, stirring occasionally, until the vegetables are completely tender and the flavors have come together.
6. Blend the soup: use an immersion blender directly in the pot for a fully smooth, velvety texture, or blend only half the pot for a more rustic bowl. If using a countertop blender, work in batches and vent the lid carefully, as hot soup expands.
7. For the creamy finish, stir in the cashew cream or coconut milk over low heat for the vegan version. For the vegetarian option, remove the pot from the heat first and swirl in the Greek yogurt, so it stays silky instead of splitting.
8. Stir in the lemon juice, then taste and adjust the salt and pepper.
9. Ladle into bowls and garnish with toasted pumpkin seeds, the reserved whole beans, a drizzle of olive oil, a pinch of smoked paprika, a few herb leaves, and a little lemon zest.
10. Serve warm, with thick slices of crusty sourdough or your favorite gluten-free bread for dipping.

Chef's Tips

Nutritional Information (Estimated)

Approximate values per serving, based on 6 servings made with the vegan cashew cream finish:

• Calories: approx. 260-360
• Protein: approx. 10-15 g
• Carbohydrates: approx. 38-48 g
• Fat: approx. 7-12 g (mostly from olive oil, cashew cream, and pumpkin seeds)
• Fiber: approx. 9-13 g
• Key Nutrients Present: Protein, fiber, vitamin A, vitamin C, iron, potassium, magnesium, healthy fats.

Nutrition values are approximate and may vary depending on ingredient brands, preparation method, and serving size.

Wellness Connection

At Hanuvier, we see wellness and beauty as the outcome of small, interconnected daily choices rather than any single hero ingredient. This soup is a quiet example of that idea at work: pumpkin brings vitamin A and autumn color, white beans carry plant protein and fiber while making the pot creamy without a drop of dairy, olive oil and herbs add warmth and depth, and lemon ties it all together. Nothing in the bowl is exotic, and that is rather the point.

That is the heart of a systems-based approach: simple, whole ingredients working alongside one another, one warm orange bowl at a time.

Frequently Asked Questions

Can I make pumpkin soup with canned pumpkin?

Yes, and this recipe is built around it. One 15 oz can of plain pumpkin puree gives you consistent flavor and texture with none of the roasting and scooping. Just be sure the label says 100% pumpkin, not pumpkin pie filling, which is sweetened and spiced for dessert.

Can I use fresh pumpkin instead?

Absolutely. Roast about 2 cups of cubed sugar pumpkin or butternut squash at 200 degrees C (400 degrees F) for 25 to 30 minutes until tender, then add it in place of the canned puree. Fresh pumpkin makes a slightly lighter, more delicate soup; the method stays exactly the same.

How do I make the vegetarian version with Greek yogurt?

Take the pot off the heat before swirling in 1/4 cup plain Greek yogurt - stirring it into boiling soup can make it split. The yogurt adds a gentle tang and extra creaminess. Per the Hanuvier standard this version is vegetarian, while the cashew cream or coconut milk finish keeps the soup fully vegan.

Is this pumpkin soup gluten-free?

Yes, naturally - there is no wheat, barley, or rye in any ingredient. The only things worth checking are your vegetable broth label, since a few brands add barley-based flavoring, and the bread you serve alongside. Choose a certified gluten-free broth and bread and the whole meal is gluten-free.

How long does it keep, and can I freeze it?

Refrigerate leftovers in an airtight container for up to 4 days; the flavor actually deepens overnight. For the freezer, portion the soup before adding any yogurt and freeze for up to 2 months, then thaw overnight in the fridge and reheat gently with a splash of broth to loosen it.

What is Hanuvier's systems-based approach to wellness and beauty?

The body functions as an interconnected system, with nutrients participating in multiple biological processes and often working alongside one another. Hanuvier uses this systems perspective to develop thoughtfully formulated products that support wellness, beauty, or both through a holistic approach rather than a single-ingredient focus.

Related Recipes & Articles

• Italian Pesto White Bean Pasta Bowl - cannellini beans in their glossy, herby Italian mood.
• American Chili Mac Bowl - another big-pot comfort classic rebuilt on a plant-forward foundation.
• Southwest Sweet Potato Black Bean Bowl - roasted harvest color from the American Southwest.
• Pea Protein vs. Whey: The Science of Plant-Based Protein for Wellness and Healthy Aging - the science behind plant-based protein.

For educational purposes only. Not medical advice.