Recipe 19: Pumpkin and Bean Soup

A warm, creamy soup made without cream, combining pumpkin, beans and vegetables for a comforting meal that’s rich in fibre, plant protein and essential micronutrients.

Ingredients

Serves 4

• 2 cups pumpkin, peeled and cubed
• 1 cup cooked beans
• 1 medium carrot, chopped
• 1 medium tomato, chopped
• ½ small onion, chopped
• 1 cup chopped spinach or sukuma wiki
• 1 clove garlic, minced
• 1 teaspoon fresh grated ginger
• 1 teaspoon cooking oil
• ½ teaspoon turmeric
• ¼ teaspoon black pepper
• Small pinch of salt
• 3 cups water or unsalted vegetable stock
• 1 tablespoon fresh dhania
• 1 teaspoon lemon juice

How to Make It

1. Heat the oil in a large sufuria over medium heat.
2. Add the onion, garlic and ginger. Cook for about 2 minutes.
3. Add the tomato and carrot and cook for another 2–3 minutes.
4. Add the pumpkin, turmeric, black pepper and water or stock.
5. Cover and simmer for 15–20 minutes, until the pumpkin is very soft.
6. Add the cooked beans and simmer for another 5 minutes.
7. Blend about two-thirds of the soup until smooth using a blender or immersion blender. Leave some beans and vegetables whole for texture.
8. Return the blended portion to the pot and mix well.
9. Add the spinach or sukuma wiki and cook for 2–3 minutes.
10. Turn off the heat and stir in dhania and lemon juice.
11. Taste and adjust the seasoning.

Nutrition Information

Approximate per serving:

Values are estimates and vary according to the type of pumpkin and beans used.

Key Nutrients

• Beta-carotene: Pumpkin and carrots provide carotenoids that the body can convert to vitamin A.
• Plant protein: Beans contribute protein.
• Fibre: Beans, pumpkin and vegetables provide substantial fibre.
• Iron: Beans and leafy vegetables provide plant-based iron.
• Folate: Beans and greens contribute folate.
• Potassium: Pumpkin and beans provide potassium.
• Vitamin C: Tomato, greens and lemon contribute vitamin C.

Nutritious Cooking Method: Simmering & Blending

The vegetables are gently simmered rather than fried heavily.

Blending part of the soup creates a naturally creamy texture without needing cream or large amounts of oil.

Secret Ingredient: Fresh Ginger

Fresh ginger adds warmth and depth to the soup and works especially well with the natural sweetness of pumpkin.

A small amount is enough to make the flavour stand out.

Nutritionist’s Tip

You don’t need cream to make a delicious creamy soup.

Blended pumpkin + beans + vegetables creates a naturally thick texture while also adding fibre and nutrients.

If you’re using canned beans, choose a lower-sodium option where available and rinse them before adding.

For Weight Management

Soup can be filling, but what you serve alongside it matters.

This soup already contains beans and pumpkin, so you may not need a large portion of bread, chapati or another starch.

For a more substantial meal, add:

• 1 boiled egg
• A small slice of whole-grain bread
• A small portion of grilled chicken or fish

For Better Blood-Sugar Balance

Pumpkin contains carbohydrate, but here it is combined with beans, vegetables and fibre.

For a balanced meal:

• Keep added starch portions moderate.
• Don’t add sugar to the soup.
• Include a protein source if the soup is your main meal.
• Choose water rather than a sugary drink.

Want More Protein?

The easiest option is to increase the beans.

You can also add:

• Boiled egg
• Grilled chicken
• Omena
• Plain unsweetened Greek-style yoghurt on the side

Simple Nutrition Snapshot

Preparation: 15 minutes
Cooking: 25–30 minutes
Cost: Affordable
Best for: Lunch, dinner or a light meal
Protein: Moderate
Fibre: High
Beginner-friendly: Yes
Meal-prep friendly: Yes

The Simple Nutrition Takeaway

You can make a creamy, comforting soup without relying on cream or lots of oil.

Pumpkin + beans + vegetables gives you a simple combination of fibre, plant protein, complex carbohydrates and micronutrients.