Tuscan Pumpkin White Bean Soup

Cozy up with a bowl of Tuscan Pumpkin White Bean Soup, a creamy and comforting dish that combines the robust flavors of autumn with hearty Tuscan flair. This wholesome recipe features velvety pumpkin purée, protein-packed cannellini beans, and a fragrant medley of rosemary and thyme, creating a rich, satisfying base. Sautéed onions, garlic, carrots, and celery bring depth to each spoonful, while a splash of coconut milk (or heavy cream) adds luxurious creaminess. For an extra boost of nutrition, toss in some chopped kale, and finish with a sprinkle of Parmesan cheese and a side of crusty bread for a truly rustic meal. Ready in just 40 minutes, this quick and easy soup is perfect for weeknight dinners or cozy lunches, and it’s naturally vegetarian with simple swaps for vegan options. Turn to this hearty Tuscan soup for a nourishing dish that tastes like a warm hug on a chilly day.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic cloves, minced
• 1 medium Carrot, diced
• 1 medium Celery stalk, diced
• 15 ounces Canned pumpkin puree
• 15 ounces Cannellini beans (white beans), drained and rinsed
• 4 cups Vegetable broth (or chicken broth)
• 1 teaspoon Fresh rosemary, finely chopped
• 0.5 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 cup Unsweetened coconut milk (or heavy cream)
• 2 cups Kale, chopped (optional)
• 0.25 cup Parmesan cheese, grated (optional, for serving)
• 1 loaf Crusty bread (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, minced garlic, diced carrot, and diced celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened and fragrant.

Step 3

Stir in the pumpkin puree and cannellini beans, mixing well with the sautéed vegetables.

Step 4

Pour in the vegetable broth and stir. Bring the mixture to a boil, then reduce the heat to low and simmer for 15 minutes.

Step 5

Add the chopped rosemary, thyme, salt, and black pepper. Stir well to combine.

Step 6

Use an immersion blender to puree the soup until your desired consistency is reached (smooth or slightly chunky). Alternatively, carefully transfer the soup in batches to a countertop blender and blend, then return it to the pot.

Step 7

Stir in the coconut milk (or heavy cream) and chopped kale, if using. Simmer for an additional 5 minutes until the kale is wilted and the soup is warmed through.

Step 8

Taste and adjust seasonings as needed, adding more salt or pepper if desired.

Step 9

Serve the soup hot with optional toppings like grated Parmesan cheese and a slice of crusty bread on the side.

Nutrition Facts

Serving size	(2923.7g)

Amount per serving	% Daily Value*
Calories	2417.5

Total Fat 76.9g	0%
Saturated Fat 24.2g	0%
Polyunsaturated Fat 5.9g
Cholesterol 44.2mg	0%
Sodium 9879.3mg	0%
Total Carbohydrate 346.5g	0%
Dietary Fiber 50.5g	0%
Total Sugars 37.4g
Protein 98.4g	0%

Vitamin D 23.8IU	0%
Calcium 1673.0mg	0%
Iron 29.9mg	0%
Potassium 4814.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.0%

Protein: 15.9%

Carbs: 56.1%