The bean and pumpkin soup is a traditional recipe that is simple yet full of flavor, perfect for those who love hearty Italian dishes that warm the heart and the table.
It is an ideal comfort food for autumn and winter, when the desire for hot, nutritious, and budget-friendly dishes made with seasonal ingredients grows.
This recipe is particularly appreciated by those seeking healthy and genuine dishes, as it combines the properties of pumpkin and beans in perfect harmony.
Pumpkin is light, low in calories, and rich in vitamins (especially A and C), antioxidants, and fiber that aid digestion.
Beans are a valuable source of plant-based protein, iron, and minerals, perfect for providing energy and making the soup a satisfying and complete meal.
It is therefore a dish suitable for the whole family, ideal for those following a balanced diet, perfect if you follow a vegetarian diet, and excellent when you seek a tasty and budget-friendly dish to bring to the table instead of meat.
Preparing it is simple and customizable: you can make it more rustic, velvety, or enrich it with spices and grains to turn it into a one-pot meal that never gets boring.
The creamy bean and pumpkin soup is a healthy, genuine, and nutritious dish, perfect even for those who are always in a hurry and have little time to cook.
In the article, you will discover the quick version with canned beans and the classic version with dried legumes.
And then you’ll find tips for achieving the ideal consistency, vegetarian and vegan variations, and wine pairing suggestions 🍷😍
Besides this delicious bean and pumpkin soup, I’ll leave you with some other tasty recipes to try!
- Cost: Very economical
- Preparation time: 5 Minutes
- Portions: 4 people
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Fall, Winter, Spring, Fall
Ingredients
- 2 1/2 cups Pumpkin
- 14 oz Cannellini beans
- 2 slices Prosciutto (can be replaced with speck)
- 1/3 cup Celery
- 1 Carrot (medium-small)
- Half Onion
- 1 sprig Rosemary
- to taste Pepper (only if desired)
- Olive oil (one per person is enough)
- Salt
Tools
- Casserole
- Cutting board
- Knife
- Grater
Preparation
First, clean the pumpkin and cut it into small cubes. You can also buy pre-cleaned and sliced pumpkin to save time.
Take a casserole, add a few tablespoons of oil, and sauté celery, grated carrot, some finely chopped onion, and small pieces of prosciutto, which can be replaced with speck if preferred.
Then add the pumpkin and cook for about 5 minutes. Add the cannellini beans (or borlotti) along with the preserving liquid. Adjust the salt, season with a sprig of rosemary, pepper, and spices to taste.
Cook on low heat for about 10-15 minutes. I prefer the pumpkin not to become mushy but to remain intact, so after the time has passed, taste it and if you like the obtained texture, turn off the heat.
Once ready, you can choose whether to serve your beautiful soup as it is, blend it completely or halfway, or accompany it with typical soup pasta (e.g., ditalini).
Your delicious Bean and Pumpkin Soup is ready to be served! A nice healthy, genuine, quick to prepare, and economical dish.
If you want a more flavorful and genuine soup, you can use dried beans instead of canned ones. Here’s how.
Place the dried beans in a large bowl and cover them with plenty of cold water. Add a pinch of baking soda (optional, but it helps make them more digestible).
Leave them to soak for 8-12 hours (overnight is ideal). During soaking, the beans will double in volume.
At the end, drain the beans and rinse them under running water. This step eliminates substances that could make them heavier.
Place them in a pot with plenty of cold water, a bay leaf, and, if desired, a celery stalk.
Bring to a boil and cook gently for 60-90 minutes until they are soft.
Important: do not salt the cooking water, or the bean skins will become tough.Add salt always at the end of cooking.
Once ready, they can be used immediately to make the soup with pumpkin.If you cook in bulk, store the leftover beans in the refrigerator (with some of their cooking water) for 2-3 days, or freeze them in portions.
💡 Extra tip: to speed up the process, you can use a pressure cooker: in about 30 minutes the beans will be ready.
Already salivating? 😋 Prepare your bean and pumpkin soup and tell me in the comments how it turned out!
If you liked the recipe, share it with friends and family 🥰 for your autumn evenings 🍂Article protected by copyright © – Gabriella Geroni © All Rights Reserved
❓WHO IS THIS RECIPE FOR? 🥣👩🍳
Perfect for those looking for healthy and nutritious dishes (legumes + vegetables).
Suitable for vegetarians (if you omit meat or cured meats) and flexitarians.
Useful for those seeking budget-friendly recipes with simple and seasonal ingredients.
Great for autumn/winter evenings, a comfort food that warms without being too heavy.
It can become a one-pot meal, especially if enriched with grains or accompanied by whole-grain bread.
It can become a one-pot meal, especially if enriched with grains or accompanied by whole-grain bread.
💡 Useful tips for serving bean and pumpkin soup
Serve it piping hot: the soup releases all its aroma when it’s very hot, perhaps in terracotta bowls that retain heat longer.
Extra virgin olive oil: a drizzle of good raw oil enhances the flavor of the pumpkin and makes the soup even creamier.
Croutons: prepare golden croutons in the oven/air fryer or in a pan with a drizzle of oil and rosemary; they are the perfect accompaniment.
Grated cheese: a sprinkle of Parmigiano Reggiano or Grana Padano enriches the dish with a savory and enveloping note.
Fresh herbs: rosemary, thyme, or sage give an irresistible aroma and a rustic touch.
A pinch of spice: if you love bold flavors, add fresh or dried chili pepper.
Lighter version: reduce the oil and use only vegetable broth for a light but still flavorful dish.
Richer version: add grains like barley, spelt, or rice to transform it into a complete and satisfying one-pot meal.
🥣 How to store bean and pumpkin soup?
If you have leftover soup, don’t worry, it keeps well and is even better the next day!
👉 In the fridge
Allow the soup to cool completely. Transfer it to an airtight container and store it in the fridge for 2-3 days.
When reheating, add a bit of water or broth to bring it back to the desired consistency.
👉 In the freezer
Divide the soup into portions (use cold-resistant glass jars or freezer containers).
Freeze it for a maximum of 2-3 months.
To thaw, leave it in the fridge overnight and then gently reheat it in a pot.
💡 Practical tip: if you already know you will freeze the soup, avoid adding the pasta: better to cook it separately when reheating, so it stays al dente.🎃 How long should the pumpkin cook in the soup?
It depends on the size of the cubes; if they are small, about 10-15 minutes in the soup until they are tender but not mushy.
🍃 Which spices/flavors pair well?
Rosemary, sage, thyme, black pepper, smoked paprika, or a pinch of chili for those who want a spicy touch.
🌽 Can pasta be added?
Yes, ditalini, barley, or small soup pasta shapes are suitable. Add them only in the last minutes to avoid overcooking.
