Introduction
The Curried Pumpkin Bean Soup is a cozy, vibrant culinary hug perfect for crisp autumn and winter evenings. This recipe draws inspiration from global comfort foods, marrying the earthy sweetness of pumpkin (squash) with creamy white beans and a fragrant blend of South Asian and Caribbean curry spices. It is naturally plant-based, gluten-free, and incredibly versatile, offering a deeply satisfying meal that tastes complex but is remarkably simple to prepare.
Ingredients
- 1 Tbsp (15 ml) Olive Oil or Coconut Oil
- 1 Medium Yellow Onion, chopped
- 3 Cloves Garlic, minced
- 1 inch (2.5 cm) Ginger, grated
- 2 Tbsp (30 ml) Curry Powder (Madras or mild)
- 1 tsp (5 ml) Turmeric Powder
- 1/2 tsp (2.5 ml) Ground Cumin
- 700 g (1.5 lbs) Butternut Squash or Sugar Pumpkin, peeled and cubed
- 1 L (4 cups) Vegetable Broth
- 400 ml (13.5 oz) Full-Fat Coconut Milk (canned)
- 400 g (15 oz) Canned Cannellini or Great Northern Beans, rinsed and drained
- Salt and Black Pepper, to taste
- Juice of 1/2 Lime (optional, for brightness)
- Fresh Cilantro or Pumpkin Seeds, for garnish
Step-by-step Preparation
- Sauté the Aromatics (5 minutes): Heat the oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 3 minutes. Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant. Tip: Keep the heat moderate to prevent the garlic from burning, which can turn bitter.
- Bloom the Spices (1 minute): Add the curry powder, turmeric, and cumin to the pot. Stir continuously for 60 seconds. Toasting the spices in the hot oil (blooming) releases their essential oils, intensifying the flavor profile of the soup.
- Simmer the Pumpkin (15-20 minutes): Add the cubed pumpkin and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cook, covered, until the pumpkin cubes are fork-tender. Tip: Ensure the pumpkin is cut into uniform sizes for even cooking.
- Blend the Soup (5 minutes): Remove the pot from the heat. Carefully transfer the soup mixture to a standard blender, or use an immersion blender directly in the pot, blending until smooth and creamy. For a chunkier texture, only blend two-thirds of the soup.
- Finish and Heat (5 minutes): Return the blended soup to the stovetop (if using a standard blender). Stir in the rinsed beans and the full can of coconut milk. Heat gently until warmed through, but do not allow the soup to boil once the coconut milk is added, as this can cause separation.
- Season and Serve: Stir in the lime juice (if using) and season generously with salt and black pepper to taste. Ladle the soup into bowls and garnish with fresh cilantro or toasted pumpkin seeds.
Nutritional Information
Per serving (assuming 4 servings): Approximately 280-320 calories. This soup is exceptionally rich in Vitamin A (from the pumpkin), supporting immune health and vision. The beans provide an excellent source of plant-based protein and dietary fiber, promoting digestive health and keeping you feeling full longer. It is naturally low in saturated fat (excluding the coconut milk) and high in antioxidants.
Storage
Leftovers should be stored in an airtight container in the refrigerator for up to 3 to 4 days. Curried Pumpkin Bean Soup freezes beautifully; allow it to cool completely, then transfer it to freezer-safe containers. It can be frozen for up to 3 months. To reheat, thaw overnight in the refrigerator and warm gently on the stovetop over low heat, adding a splash of water or broth if it has thickened too much.
Conclusion
This Curried Pumpkin Bean Soup is truly a standalone meal, but it pairs wonderfully with a slice of crusty sourdough bread or a side of fluffy jasmine rice. For a variation, try substituting the cannellini beans with chickpeas, or stir in a handful of fresh spinach or kale during the final heating stage for added greens. Adjust the heat by adding a pinch of chili flakes during the spice blooming step for extra warmth.