Pumpkin and White Bean bisque

Pumpkin and White Bean Bisque (Vegan)

Course: Main Course, Soup
Cuisine: Diabetes-friendly, Gluten-free, Vegan
Difficulty:: Easy
Yield: 6 cups
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6
Calories: 159kcal
Author: Traffic Light Cook
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. 
Print Recipe

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

  • 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). 
  • 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. 
  • 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).
  • 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. 
  • 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

  • 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!

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
  • Use Ditch-the-oil cooking method
  • In the bean-herb garnish replace extra-virgin olive oil with vegetable broth or water.
  • Decrease salt to 1/2 tsp and add 1 tbsp of lemon juice right after removing the soup from the stove.  
To Make it diabetes friendly:

Nutrition

Serving: 1cup | Calories: 159kcal | Carbohydrates: 27g | Protein: 7g | Fat: 2g | Sodium: 450mg | Potassium: 572mg | Fiber: 8g | Sugar: 2g | Vitamin A: 103% | Vitamin C: 17% | Calcium: 8% | Iron: 14%