Indulge in this creamy and nutritious pumpkin soup for chilly rainy evenings. It blends the flavors of butternut, iron cap, mushrooms, and white beans, promising warmth and satisfaction in every spoonful.
In the realm of simple, nourishing meals, few dishes rival the comforting embrace of a hearty soup. On a cold winter rainy day, the desire for a wholesome and satisfying meal invited me to create this pumpkin soup that warms both body and soul.
The Beauty of Simplicity
One of the charms of this recipe lies in its simplicity. With just a handful of ingredients, it transforms humble staples into a culinary masterpiece.
Both butternut and iron cap squashes create a creamy texture and sweet flavor, forming the soup base, while white beans add protein, fiber, and a hearty richness. Turmeric and ginger spice the soup with sharp notes, while mushrooms offer earthy notes, making this pumpkin soup a rich delicacy.
I love creating recipes with adaptability in mind. This butternut squash soup is a canvas for creativity, inviting you to customize it to your taste or according to food availability.
Feel free to experiment with different beans, such as navy, butter beans, or chickpeas, or add kale or spinach for extra nutrients.
Health Benefits
Beyond its exquisite taste, this white bean bean soup offers you various health benefits.
Onions and garlic offer many health benefits due to their potent antioxidant, anti-inflammatory, and antimicrobial properties. Both ingredients may help promote cardiovascular health by lowering blood pressure and cholesterol levels.
Butternut squash is rich in vitamins A and C, fiber, and antioxidants, making it a nutritional powerhouse that supports immune function and promotes healthy digestion.
Oyster mushrooms are renowned for supporting the immune system thanks to beta-glucans, which help regulate immune function and may reduce the risk of infections and chronic diseases. These mushrooms also contain antioxidants like ergothioneine and selenium, which combat oxidative stress and inflammation.
Cannellini beans and mushrooms offer plant-based protein and fiber, keeping you satisfied and reducing blood sugar spikes.
Turmeric and ginger are renowned for their anti-inflammatory properties and promote gut health.
Parsley is rich in vitamins A, C, and K, folate, iron, and calcium. It's high in antioxidants, including flavonoids and carotenoids, and helps combat oxidative stress and inflammation. Moreover, parsley contains compounds like apigenin, which may have anti-inflammatory and anti-cancer properties. Add parsley to an already-cooked dish to maintain these compounds.
A Simple Preparation
One of the joys of this recipe is its ease of preparation.
- Begin by sautéing onions and some garlic until translucent.
- Then add diced squashes and allow them to cook and caramelize slightly.
- Next, incorporate mushrooms, white beans, grated turmeric, and ginger. Stir and cover for a few minutes.
- Add vegetable broth, coconut cream, a pinch of salt, and pepper. Simmer until the flavors are infused and the squash is tender.
- Blend a portion of the soup for a creamier texture and return it to the cooking pot. Et voilà, you now have a butternut, white beans, and mushroom delicacy.
See the full recipe below.
A simple, healthy pumpkin soup recipe
At its core, this pumpkin-white bean soup embodies the essence of a simple healthy diet. It celebrates whole, unprocessed ingredients in their natural state, prioritizing nourishment, flavor, and ease of preparation.
Gather your ingredients, embrace the joy of cooking, and savor each spoonful of this soul-warming creation.
PS: I offer coaching for women wishing to heal holistically.
Don't miss out on these extraordinary healthy soups
📖 Recipe
Savory comfort: Pumpkin soup with mushrooms and white Beans
Equipment
- 1 kitchen knife
- 1 vegetable grater or garlic presser
- 1 cooking pot with a large base.
- 1 Cooking spoon
Ingredients
- 2 medium onions (any type)
- 2 tablespoon healthy cooking oil
- 4 garlic cloves
- ½ kg/pound iron cap/acorn/kabocha/red kuri
- ½ kg/pound butternut squash
- 200 g/pounds oyster mushrooms or any other kind
- 150 g/pounds cooked & drained cannellini/white beans
- a small fresh ginger root
- 1 fresh turmeric root
- 3 cups vegetable broth
- 1 cup coconut cream
- 1 teaspoon sea salt
- some cayenne or pepper of your choice
- ½ cup parsley or any herb of choice.
Instructions
- Clean the vegetables and spice roots.
- Press or grate 2 garlic cloves and set them aside. Press the other 2 cloves.
- Dice the onions and put them aside.
- Dice the squashes about 3 cm in size. (See the notes)
- In a heating cooking pot, add the onions and cooking oil. Stir and cover to cook for 2 mins. Use medium-high heat.
- During that time, grate both ginger and turmeric.
- Add 2 garlic cloves to the cooking onions, stir, and cover for 2 mins.
- Bring the squashes and allow them to caramelize slightly. About 4 mins.
- Next, incorporate mushrooms, grated turmeric, and ginger. Stir and cover for 3 minutes.
- Add white beans, vegetable broth, coconut cream, a pinch of salt, and pepper. Simmer until the flavors are infused and the squash is tender; about 8 mins.
- Blend a portion of the soup for a creamier texture and return it to the cooking pot.
- Stir well, remove from the heat, add the raw garlic you kept aside, and let the soup cool while covered.
- Chop the fresh herbs and add them to the cooked soup; stir gently before serving. Et voilà, you have a creamy, flavorful pumpkin soup. Enjoy.
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Notes
- The squashes mentioned in this recipe have edible skin, which contains more nutrients and fiber. Do not peel these squashes.
- If you dice the squashes into small bites, they will overcook.
- Read the ingredients when choosing coconut cream. I only buy organic because there are no preservatives.
- This pumpkin soup can be made as a meal plan.
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