Looking for a cozy, comforting soup that’s perfect for chilly fall evenings? This Hearty Pumpkin Soup recipe comes from The Holy Weigh member Millie Helt, and it’s packed with delicious, savory flavors.
Made with pumpkin, white beans, vegetables, and Canadian bacon, this satisfying soup is a wonderful way to enjoy pumpkin beyond the usual sweet treats and desserts.
We love sharing recipes from our amazing Holy Weigh community, and we’re so grateful to Millie for sharing this one with us!
Why You’ll Love This Hearty Pumpkin Soup
- Easy to prepare. Everything comes together in one pot with simple ingredients.
- Savory pumpkin flavor. Pumpkin, thyme, and vegetables create a comforting soup that’s perfect for fall.
- Filling and satisfying. White beans and Canadian bacon make this more substantial than a typical pumpkin soup.
- Great for meal prep. Make a batch to enjoy for lunch or dinner throughout the week.
- Weight-loss friendly. Made with vegetables, broth, beans, and lean Canadian bacon.
Unlike traditional creamy pumpkin soup recipes that are often blended until smooth, this hearty pumpkin soup has plenty of texture from the white beans, vegetables, and Canadian bacon. It’s a delicious way to turn a simple can of pumpkin into a satisfying lunch or dinner.
Ingredients for Hearty Pumpkin Soup
This recipe uses convenient, everyday ingredients.
- Olive or avocado oil
- Jalapeño pepper
- Mirepoix (a mixture of chopped onions, celery, and carrots)
- Low-sodium chicken bone broth
- Canadian bacon
- Navy or cannellini beans
- Dried thyme
- Water
- Canned pure pumpkin
- Milk
- Salt and pepper to taste
Helpful tip: Look for 100% pure canned pumpkin, not pumpkin pie filling. The two are very different!
Tips and Variations
Adjust the spice level. The recipe includes a jalapeño pepper. For a milder soup, remove the seeds and membranes or use less pepper.
Use convenient vegetables. Store-bought mirepoix saves chopping time and makes this soup even easier.
Choose your favorite white beans. Both navy beans and cannellini beans work in this recipe.
Make it dairy-free. Try an unsweetened, unflavored dairy-free milk in place of regular milk. The flavor and texture may vary slightly.
How to Store Hearty Pumpkin Soup
This hearty pumpkin soup is a great make-ahead meal! The flavors have time to blend as the soup sits, making leftovers a delicious option for lunch or dinner.
Refrigerator: Allow the soup to cool slightly, then transfer it to airtight containers and refrigerate promptly. Store for up to 3–4 days.
Freezer: This soup can be frozen for up to 2–3 months for best quality. Let it cool, divide it into individual portions, and store in freezer-safe containers or bags. Leave a little room for expansion.
Reheating: Warm leftover soup in a saucepan over medium-low heat, stirring occasionally, until heated through. You can also microwave individual portions, stirring partway through.
Helpful tip: Because this soup contains milk, the texture may change slightly after freezing. Stir it well while reheating to help bring it back together. If the soup is too thick, add a splash of broth or water.
Can You Make Pumpkin Soup Ahead of Time?
Yes! This recipe is perfect for preparing ahead of time.
Make a batch on the weekend and divide it into individual containers for quick lunches or easy dinners during the week.
You can also prepare the chopped vegetables ahead of time and refrigerate them until you’re ready to cook.
What to Serve With Hearty Pumpkin Soup
This savory pumpkin soup makes a satisfying meal on its own, but you can also pair it with a few simple sides.
- A green salad: Serve with a light vinaigrette for a fresh contrast to the warm soup.
- Whole-grain bread: A slice of toasted bread is perfect for dipping.
- Half a sandwich: Pair a smaller bowl of soup with half a turkey sandwich for a filling lunch.
- Roasted vegetables: Try roasted zucchini, green beans, or carrots.
- Crackers: Add a few whole-grain crackers for a little crunch.
For Weight Watchers members, calculate the Points for your meal using the specific ingredients and portions you choose.
Frequently Asked Questions
A Special Thank You to Millie!
One of the best parts of The Holy Weigh is the incredible community of women who encourage and support each other.
A big thank you to Millie Helt for sharing her Hearty Pumpkin Soup recipe with us! We hope this becomes a favorite in your fall and winter meal rotation.
Do you have a favorite recipe to share? We would love to publish it so everyone can enjoy it. Click here to submit your recipe.
Hearty Pumpkin Soup (reader recipe)
Ingredients
- 1 Tablespoon olive or avocado oil
- 1 Jalapeño pepper chopped small
- 2 cups mirepoix (chopped small onions, celery, carrots) buy pre-chopped to save time
- 2 cups low-sodium chicken bone broth
- 6 ounces Canadian bacon chopped small
- 15 ounces canned navy or cannellini beans drained and rinsed
- 1 Tablespoon dried thyme
- 2 cups water heat in microwave before adding to keep the soup simmering
- 15 ounces canned pure pumpkin I like Libby’s
- 1/8 cup 2% milk for color and to thin a bit
- salt and pepper as desired
Instructions
- Heat the oil in a large pot. Add the Jalapeño pepper and mirepoix and saute for about 10 minutes.
- Add bone broth and Canadian bacon.
- Add drained and rinsed beans.
- Heat water in microwave and add thyme and heated water to soup. Simmer for about 20 minutes.
- Add pumpkin and simmer 10 minutes.
- Add the milk until heated through.
- Season with salt and pepper as desired and enjoy.
Nutrition
Looking for More Hearty Soups and Stews?
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