Home Savory Pumpkin Bean Soup

Pumpkin Bean Soup

by Emily Meyer

This Dairy Free Pumpkin Soup is incredibly easy and fast to make but is loaded with rich flavors. It’s a Pumpkin Bean Soup filled with, escarole, and tasty turkey bacon. This soup is gluten free, dairy free, soy free, egg free, and nut-free. It is also easy to make vegan if you leave out the bacon.


Guys, it’s true. I do know how to make savory food. I know, I’m a little bit sweets obsessed, but here’s proof I eat things besides gluten free cookies. I’m sure you guys have seen plenty of pumpkin or squash soups that are creamy and smooth. Those things are great. In fact, I’ve made a vegan creamy acorn squash soup just like that. But let’s face it, I’m a hungry girl. I need to eat a lot of food. That’s why I wanted to make a chunky pumpkin soup with some filling ingredients.

easy dairy free pumpkin bean soup recipe

Want more Fall recipes? Give these ones a try…
Acorn Squash Soup
Vegan Squash Mac and Cheese
Pumpkin Spice Granola

The Savory Flavors of This Pumpkin Bean Soup

This Pumpkin Bean Soup is filled with black beans, white beans, escarole, and turkey bacon. In some ways, it actually reminds me of chili. Except unlike chili, it doesn’t have to cook for hours and hours to get thick and flavorful. The pumpkin adds a creamy thick texture and all of the seasonings adds a rich almost smokey flavor that comes together very quickly.

healthy pumpkin soup

How to Make this Dairy Free Pumpkin Soup Vegan

This Fall Soup recipe is dairy free. As is, it is not vegan. However, it’s so easy to turn this into pumpkin soup vegan. If you would like this recipe to be vegan just switch the chicken broth with vegetable broth and leave out the turkey bacon. You can replace the turkey bacon with some veggie bacon bits or even some vegan meat crumbles so you don’t miss out on the meaty flavor. But if you do decide to remove the bacon and add nothing in its place, that’s fine too. You’ll still have a flavorful and filling soup that’s loaded with protein from the beans.

Meal Prep Suggestions

If you’re into meal prep like me then this is the perfect dairy free soup for you. You can make a double batch, let it cool completely, then store in a gallon-sized ziplock bag in your freezer. Be sure to seal tight and lay your bag flat so you take up the least amount of space in your freezer. Remove the bag from your freezer the night before you plan on reheating it. Then reheat as you would a can of soup.

Another prep ahead idea is to prep and chop all ingredients but don’t cook them. Add all prepped ingredients to a ziplock bag and lay the bag flat in your freezer. Defrost in the fridge overnight then add the contents of the bag to your slow cooker. Cook for 8 hours on low and then enjoy!

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dairy free pumpkin bean soup
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Pumpkin Bean Soup

This Pumpkin Bean Soup is a filling fall soup with rich savory flavors. This soup is naturally dairy free, gluten free, and can be adapted for vegans.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: dinner, lunch
Cuisine: American
Keyword: dairy free, fall, gluten free, pumpkin, soup, soy free
Servings: 10 servings
Calories: 266kcal
Author: Emily Meyer | Eat or Drink
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Ingredients

  • 1 tablespoon olive oil
  • 1 small onion
  • 1 pound turkey bacon – leave out or replace for vegan
  • 2 15 oz cans pumpkin puree
  • 1 can black beans
  • 1 can cannellini beans – any white bean will work
  • 1 quart chicken broth – vegetable broth for vegan option
  • 1 teaspoon salt
  • 1 teaspoon turmeric powder
  • 2 1/2 teaspoons garlic powder
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground paprika
  • 1/8 teaspoon ground nutmeg
  • 5 cups escarole – (5 cups or about 10 oz) – obviously escarole will not be an exact measurement using a measuring cup but that's ok

Instructions

  • First prep your ingredients – Dice your onion into small pieces. Chop your bacon into about 1 inch chunks. Drain your cannellini beans but DON'T drain your black beans.
  • In a large pot, heat 1 tablespoon of oil over medium heat. Add in your diced onion and lower the heat to medium low. Saute the onion while mixing occasionally until it's clear and fragrant, about 3 minutes.
  • Add in your turkey bacon and give it a mix. Cook on medium just for a couple minutes to bring out the flavors of the bacon.
  • Add in your pumpkin puree, chicken broth, drained white beans, your canned black beans (including the water in the can), and all of your seasonings. Mix very well to combine.
  • Bring it to a boil while mixing a few times. Once your soup reaches a boil turn it down to low and allow it to simmer for about 30 minutes. If your soup is not simmering on low turn it up just a little bit to maintain a simmer. After about 20 minutes add in your escarole, stir well, and then allow your soup to continue cooking for about 10 more minutes.

Notes

Usually, when it comes to savory food I suggest adding seasonings to taste, but not here. You don’t want to add too much or too little of any of these seasonings. Especially the cinnamon, nutmeg, and paprika. Too much or too little will really throw off the flavors.
 
You can use regular bacon instead of turkey bacon. But since turkey bacon comes precooked you will have to either buy precooked bacon or cook the bacon ahead of time then chop and add to soup.
 
Note on Nutrition Facts: I am not a nutritionist. The nutrition facts provided are not always 100% accurate and are calculated using general brands and figures. If you need exact nutrition facts please consult a certified dietician or nutritionist.

Nutrition

Calories: 266kcal | Carbohydrates: 17g | Protein: 19g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 44mg | Sodium: 1716mg | Potassium: 446mg | Fiber: 5g | Sugar: 1g | Vitamin A: 598IU | Vitamin C: 9mg | Calcium: 57mg | Iron: 3mg
vegan pumpkin soup recipe

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