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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali See what I'm eating this week

Pumpkin and White Bean Bisque

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Ok so I know that it’s almost March, but it’s still pretty cold here in Ann Arbor! We had a wonderful 60 degree day yesterday but snow is on the forecast for tomorrow, which means I’m making soup.

I make soups and stews a lot in general – mainly because I absolutely love the idea of throwing a bunch of delicious and healthy ingredients into a pot and not having to think about making sides/salads/etc. to accompany it. They are so easy to make, don’t take a lot of time, are full of flavor, and have a balanced combo of protein and fiber to keep you full and satisfied.

My soups and stews are truly one-pot meals.

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When I saw this recipe from CookingLight, I knew I had to try it! Pumpkin and squashes are so beautiful this time of year, and I love the idea of using white beans as a secret healthy way to make the soup creamy and thick without using cream.

I had enough for leftovers, and since Layla loved it so much I decided to freeze mini portions of the soup in these handy to-go containers from OXO Tot. That way I have something on hand in the freezer when I need a healthy meal for her but don’t have time to cook!

The husband and I loved this soup as well. We topped it with some crispy sage that I sauteed in a bit of olive oil for some added flavor.

The Ingredients

Adapted from CookingLight

  • 1 tsp olive oil
  • 1 red onion, diced
  • 1 tbsp chopped fresh sage
  • 5 garlic cloves, minced
  • 1/8-1/4 tsp cayenne pepper (more if you like spicy food, less if you don’t!)
  • 1/2 tsp ground cumin
  • 2.5 cups low sodium vegetable broth
  • 1 15oz can cannellini beans, rinsed and drained
  • 1 15oz can pumpkin puree
  • 1/2 cup 2% milk
  • 3/4 tsp salt
  • 1/2 tbsp cider vinegar
  • Freshly grated Parmesan cheese or crispy sage for toppings

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The Directions

Step 1: Add olive oil to a large pot over medium heat. Add onion, 1 tablespoon sage, and garlic to pan; sauté until lightly browned. Add cayenne pepper and cumin; sauté 20 seconds.

Step 2: Stir in 1/2 cup stock; cook 1 minute. Add remaining stock, beans, pumpkin, and salt, simmer for 10 minutes.

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Step 3: Using an immersion blender, puree soup until thick and creamy. (You can also transfer the soup to a regular blender and blend, and then return the soup to the pot). Stir in milk, bring to a simmer, cook 5 minutes. Stir in vinegar, and let the soup warm with the stove off.

We served ours with grilled cheese sandwiches made on Ezekiel Flax Sprouted Bread – the perfect accompaniment to this soup!

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Pumpkin and White Bean Bisque

Pumpkin and squashes are so beautiful this time of year, and I love the idea of using white beans as a secret healthy way to make the soup creamy and thick without using cream.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Cuisine: American
Keyword: pumpkin and white bean bisque, pumpkin and white bean bisque recipe, pumpkin soup recipe
Servings: 4 Servings
Calories: 143kcal

Ingredients

  • 1 tsp extra virgin olive oil
  • 1 red onion diced
  • 1 tbsp chopped fresh sage
  • 5 garlic cloves minced
  • 1/8-1/4 tsp cayenne pepper more if you like spicy food, less if you don't!
  • 1/2 tsp ground cumin
  • 2 1/2 cups low sodium vegetable broth
  • 15 oz cannellini beans rinsed and drained (1 can)
  • 15 oz pumpkin puree 1 can
  • 1/2 cup 2% milk
  • 3/4 tsp salt
  • 1/2 tbsp cider vinegar
  • Freshly grated Parmesan cheese or crispy sage for toppings

Instructions

  • Add olive oil to a large pot over medium heat. Add onion, 1 tablespoon sage, and garlic to pan; sauté until lightly browned. Add cayenne pepper and cumin; sauté 20 seconds.
  • Stir in 1/2 cup stock; cook 1 minute. Add remaining stock, beans, pumpkin, and salt, simmer for 10 minutes.
  • Using an immersion blender, puree soup until thick and creamy. (You can also transfer the soup to a regular blender and blend, and then return the soup to the pot). Stir in milk, bring to a simmer, cook 5 minutes. Stir in vinegar, and let the soup warm with the stove off.

Notes

Adapted from CookingLight

Nutrition

Calories: 143kcal | Carbohydrates: 27g | Protein: 8.4g | Fat: 2.2g | Saturated Fat: 0.5g | Sodium: 751.2mg | Fiber: 10.2g | Sugar: 6.6g
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