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Pumpkin and White Bean bisque
Pumpkin and White Bean Bisque (Vegan)
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr 5 mins
 

This vegan, gluten-free  pumpkin and white bean bisque with a hint of fall flavors is so velvety that you wouldn't able to to detect the lack of heavy cream. 

Course: Main Course, Soup
Cuisine: Diabetes-friendly, Gluten-free, Vegan
Difficulty:: Easy
Yield: 6 cups
Servings: 6
Calories: 159 kcal
Author: Traffic Light Cook
Ingredients
For the Pumpkin and White bean bisque
  • 1 tsp avocado oil (or sub with any other type)
  • 1 white onion (chopped, ~1 cup, can sub other types)
  • 3 cloves garlic (minced)
  • 3/4 tsp salt (or to taste, no more than 1 tsp)
  • 1/2 cup fennel bulb (chopped, can sub with 1 tsp ground fennel seeds)
  • 3 cups pumpkin (cubed, ~1lb)
  • 1/4 tsp turmeric powder (optional)
  • 3 leaves fresh sage* (scant 1 tbsp, finely chopped)
  • 1/4 tsp freshly ground black pepper (or to taste)
  • 3 cups Homemade Vegetable broth (or sub with low- or no-sodium store bought broth)
  • 2 cups navy beans** (cooked, or sub with 1, 15-oz canned)
  • 1 tbsp lemon zest (about one lemon)
For the bean-herb garnish
  • 1/2 cup navy beans*** (cooked, or sub with other white beans)
  • 1/4 cup parsley (fresh)
  • 1 tbsp sage (fresh, about 3 leaves)
  • 2 cloves garlic (whole)
  • 1/8 tsp salt
  • 2 tbsp water
  • 2 tsp extra-virgin olive oil
  • 1 tsp fresh lemon juice (or sub with apple cider or white vinegar)
Instructions
To make the pumpkin and white bean bisque
  1. Warm the oil  a heavy-bottom soup pot over medium heat. Be sure not to smoke the oil. Add chopped onion,  minced garlic, and 1/2 tsp of salt--cook till onions are soft (about 2-3 minutes). 

  2. Add chopped fennel (or ground fennel seeds instead of fennel), cubed pumpkin, ground turmeric (if using), freshly ground black pepper, sage leaves, and remaining 1/4 tsp salt. Sweat the veggies for 3-5 minutes; add a tsp or two of water to prevent veggies sticking to the bottom of the pan. 

  3. Add homemade vegetable broth and cooked navy beans and bring the mixture to a boil over medium-high heat. Partially cover the soup pot--leaving only a crack open-- to expedite the process (about 10 minutes).

  4. Reduce the heat to medium-low and let the soup simmer, partially covered, for 20-25 minutes, stirring a couple of times in between to prevent sticking. In the last 10 minutes, add the lemon zest. 

  5. Remove from the heat and let the soup cool down for blending. Blend the soup until perfectly smooth and creamy. Serve with the bean-herb garnish or other favorite toppings. Enjoy!

To make the bean-herb garnish
  1. Add all the ingredients to a blender and blend until smooth. This recipe yields 6 tbsp of garnish. Serve 1 tbsp per cup of the soup. Enjoy!

Recipe Notes

*can sub with 1 tbsp parsley or equal amount fresh cilantro

**can sub with equal amount cooked cannellini beans, chick peas, or Great Northern beans

***For a nutty flavor, use 1/2 cup pumpkin seeds soaked in warm water for at least 1/2 an hour prior to using. 

Use it as the main course

This soup is a meal on its own. Use it over pasta or rice (1 cup/per person) or on its own with a small side salad (1.5 cups/person).

To make it heart-healthy

To Make it diabetes friendly:

Nutrition Facts
Pumpkin and White Bean Bisque (Vegan)
Amount Per Serving (1 cup)
Calories 159 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 450mg 19%
Potassium 572mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 2g
Protein 7g 14%
Vitamin A 103%
Vitamin C 17%
Calcium 8%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.