Creamy Pumpkin Soup with White Beans
This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.
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Servings: 12
Serving Size: 14.62 ounces
Ingredients
3 cups white medium onions, diced
6 tablespoons olive oil
3 tablespoons garlic, cloves, peeled, minced
3 tablespoons lemon thyme, dried
1 tablespoon salt, kosher
1 ½ teaspoons cumin, ground
¾ teaspoon ginger, ground
¾ teaspoon pepper, black, ground
9 cups non-dairy milk, oat, unsweetened
6 cups pumpkin, canned
3 cups beans, cannellini, canned, drained, rinsed
6 tablespoons maple syrup
¾ cup plantain chips
1 ½ teaspoons parsley, curly, fresh, chopped
Preparation
- For pumpkin soup: Heat oil in a large pot over medium heat. Add onions, garlic, thyme, salt, cumin, ginger, and black pepper and sauté 5 -7 minutes until softened and fragrant.
- Stir in oat milk, pumpkin, beans, and maple syrup and cook 8-10 minutes, or until hot. Blend soup using an immersion or kitchen blender until smooth.
- For service: Portion 1 ½ cups of soup into a bowl. Garnish with 1 tablespoon of plantain chips and 1/8 teaspoon of parsley.
Nutrition Information
Calories: 434 Total Fat: 16g Saturated Fat: 2g Trans Fat: 0g Carbohydrate: 63g Fiber: 11.5g Total Sugars: 9g Protein: 13g Sodium: 447mg
*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.