Go Back
Finished creamy pumpkin soup in green bowl garnished with crispy croutons, toasted pumpkin seeds, fresh sage and chives, cream swirl, and chili oil, served with fresh pumpkin wedges and crusty bread

10-Minute Creamy Vegan Pumpkin Soup (High-Protein)

This creamy vegan blender pumpkin soup packs 14g of protein from white beans—no coconut milk or heavy cream needed.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course: Soup
Ingredients Method

Ingredients
  

  • 1 can 100% pure pumpkin puree (not pumpkin pie mix)
  • 1 can cannellini beans (white beans), rinsed and drained
  • 2 cups low-sodium vegetable broth (heated if using a standard blender)
  • 2 tbsp nutritional yeast
  • 1 tbsp extra virgin olive oil (or 2 tbsp soaked raw cashews)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp pure maple syrup
  • 1/2 tsp smoked paprika
  • 1/4 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 3/4 tsp fine sea salt (adjust to taste)
  • 1/4 tsp freshly cracked black pepper

Method
 

  1. PREPARE INGREDIENTS: Drain and rinse the cannellini beans thoroughly under cold water. If using a standard blender, warm the vegetable broth in a small pot or microwave until hot.
  2. LOAD THE BLENDER: Add the pumpkin puree, rinsed cannellini beans, warm vegetable broth, nutritional yeast, olive oil, garlic powder, onion powder, maple syrup, smoked paprika, cinnamon, nutmeg, salt, and black pepper into the blender jar.
  3. BLEND:
    Vitamix/High-Speed Blender: Secure the lid tightly. Start on low speed and ramp up to High. Blend on High for 5 to 6 minutes until the friction turns the soup steaming hot.
    Standard Blender: Secure the lid with the center vent open and covered with a clean kitchen towel. Blend on High for 60 to 90 seconds until completely smooth and velvety.
  4. TASTE & ADJUST: Taste the soup and adjust salt, pepper, or maple syrup to your preference.
  5. SERVE: Ladle into warm bowls and garnish with toasted pepitas, a drizzle of chili oil, and fresh thyme. Enjoy immediately!