Pumpkin Bean Soup
This gorgeous creamy Pumpkin Carrot and Bean Soup will warm your heart & soul, it's beautifully spiced with cumin, garlic and paprika
Ingredients
- 1 tbsp olive oil (not extra virgin)
- 3 cloves garlic (minced)
- 1 large onion (roughly chopped)
- 1 kilo pumpkin (roughly chopped) (NOTE 1)
- 2 large carrots (approx 400gm roughly chopped)
- 1 tsp ground paprika (any variety)
- ½ tsp ground cumin seeds
- 6 cups salt-reduced chicken stock (1.5ltr) (NOTE 2)
- 2 dried bay leaves
- 2 tins cannellini beans (400gm tins rinsed and drained) (NOTE 3)
- ½ cup thickened cream (NOTE 4)
- salt and pepper to taste
Optional garnish
- pumpkin seeds (pepitas)
- extra virgin olive oil
- thickened cream
Instructions
- In a large deep pan or pot heat up the olive oil on medium to high heat, add in the garlic and onions and stir for a minute or until fragrant (do not burn). Add in the pumpkin, carrot, paprika and cumin, cook for 5 minutes stirring occasionally.
- Pour in the chicken stock and add the bay leaves into the pot. Bring the mixture to a boil then reduce the heat to medium-low and cover. Allow to cook stirring occasionally for 15 minutes or until the pumpkin and carrots are very soft (test with a fork). Remove the pot off the stove and allow the mixture to stand for 15 minutes before blending it into a soup.
- Remove and discard the bay leaves. Using a hand held blender or a heat proof blender, blend the mixture until it's smooth. Depending on the size of your blender you may have to blend the pumpkin mixture in portions to avoid the soup from spilling out.
- Pour the blended soup into a large pot and place it on the stove on medium heat. Bring the soup to a boil then add in the beans and cream stirring to combine. Return the soup to a boil then reduce the heat to medium-low and simmer for 5 minutes stirring occasionally. Taste the soup, if needed add in salt and pepper and stir before serving.
Notes
(NOTE 1) Pumpkin - I like using Butternut and Jap/Kent pumpkin but any variety can be used.
(NOTE 2) Chicken stock – I prefer to use salt-reduced chicken stock as I like to have control of how much salt goes into my dish. It's better to have an underseasoned dish than a very salty dish as it's easier to fix whilst cooking.
(NOTE 3) Canned beans - I used Cannellini beans but any variety of tinned beans will work. Make sure to rinse and drain the beans prior to cooking.
(NOTE 4) Thickened cream is cream with gelatine added to it, it has 35% milk fat and is often used for whipping.
Leftovers can be stored in the fridge in a sealed container, it will keep for up to 4 days.
A Third-Party Application calculated the calories and nutritional information, so this is an approximate guide only.
Cooking measurements are in Australian standard spoon and cup measurements.
Nutrition
Serving: 1ServingCalories: 286kcalCarbohydrates: 37gProtein: 13gFat: 12gSaturated Fat: 5gCholesterol: 27mgSodium: 103mgPotassium: 1282mgFiber: 6gSugar: 7gVitamin A: 18661IUVitamin C: 19mgCalcium: 137mgIron: 5mg