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pumpkin and white bean soup with sage - A steaming bowl of pumpkin and white bean soup topped with fried sage leaves and pumpkin seeds.

Pumpkin and White Bean Soup with Sage


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  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

A creamy, hearty, and plant-based autumn soup featuring pumpkin puree, protein-rich cannellini beans, and aromatic fresh sage.


Ingredients

Scale

2 tablespoons extra virgin olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
1 stalk celery, finely chopped
10-12 fresh sage leaves, divided
1 can (15 oz) pumpkin puree
2 cans (15 oz each) cannellini beans, drained and rinsed
4 cups vegetable broth
1/2 teaspoon ground nutmeg
Salt and black pepper to taste
Roasted pumpkin seeds for garnish


Instructions

Step 1: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, celery, and a pinch of salt. Sauté for 5-7 minutes until the vegetables are soft and translucent.
Step 2: Stir in the minced garlic and 6 chopped sage leaves. Cook for another 1-2 minutes until the sage is fragrant but not browned.
Step 3: Add the pumpkin puree and the drained cannellini beans to the pot. Stir well to combine with the aromatics for your pumpkin and white bean soup with sage base.
Step 4: Pour in the vegetable broth and add the nutmeg, salt, and pepper. Bring the mixture to a gentle boil, then reduce the heat and simmer for 15 minutes.
Step 5: Using an immersion blender, blend about half of the soup directly in the pot to achieve a creamy texture while leaving some beans whole for bite. Alternatively, transfer two cups to a standard blender, blend, and return to the pot.
Step 6: In a small skillet, heat a teaspoon of oil and fry the remaining whole sage leaves for 30 seconds until crisp. Use these as a garnish for each bowl of pumpkin and white bean soup with sage.
Step 7: Ladle the soup into bowls and top with fried sage and roasted pumpkin seeds. Serve warm.

Notes

If the soup is too thick, add an extra splash of vegetable broth. For a creamier finish, stir in 1/4 cup of coconut milk at the end.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Soups & Stews
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 245 kcal
  • Sugar: 7g
  • Sodium: 520mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 11g
  • Protein: 12g
  • Cholesterol: 0mg
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