Tuscan Pumpkin White Bean Soup

This Tuscan Pumpkin White Bean Soup is a nice, light meal.  It’s a blended pumpkin and white bean soup, and it’s served with grated Parmesan cheese.

Bowls of Tuscan Pumpkin White Bean Soup served with grated Parmesan cheese

Tuscan Pumpkin White Bean Soup

Let me begin by telling you that this is a very simple soup recipe.  There are only 5 main ingredients- onion, pumpkin puree, broth, white beans and oregano.  That’s all simmered together for a few minutes.  Then you’ll put the simmered soup into a blender or food processor and blend until velvety smooth.

Blending the soup is a great tactic for creating a thick texture to the soup.  If you’re in the mood for a perfectly blended soup without any chunks in it, then this is the soup for you.

Tuscan Pumpkin White Bean Soup

The flavors in this soup are pretty pure and simple.  There isn’t a great bang of flavor or anything like that.  Onion, pumpkin and white beans make up the base.  None of those is a flavor powerhouse.

You can certainly eat this soup dairy free without any cheese sprinkled on top.  Just know that it will have very simple flavors.  And it will be very healthy eaten this way too- very few calories!

Tuscan Pumpkin White Bean Soup served with grated Parmesan cheese

I personally feel like the grated cheese makes this soup complete.  I love the tang of the Parmesan with the the smooth, velvety texture of the soup.  It’s my new favorite to eat for lunch since the calorie count is so low.

If you’re following the Weight Watchers Freestyle SmartPoints program, this soup computes to just 1 Freestyle SmartPoint per 1-cup serving.  That’s practically nothing, so this is a great soup to eat on the Weight Watchers program!

Tuscan Pumpkin White Bean Soup served with grated Parmesan cheese

Tuscan Pumpkin White Bean Soup served with grated Parmesan cheese

You might consider making these recipes to make this a full meal:  Cider Roasted Chicken and Pumpkin BiscuitsGarlic Bread, Kale Salad with Butternut Squash, and Fall Harvest Salad would also be great accompaniments to this Tuscan Pumpkin White Bean Soup.

Tuscan Pumpkin White Bean Soup

A nice, light soup recipe- perfect topped with grated Parmesan cheese.

Course Soup
Cuisine American
Keyword bean, pumpkin, soup
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 servings (1 cup)
Calories 158 kcal


  • 1 medium onion, coarsely chopped
  • 1 15-ounce can unsweetened pumpkin puree
  • 3 1/2 cups fat free chicken or vegetable broth
  • 1 15.25-ounce can white beans, drained & rinsed
  • 1/4 teaspoon ground oregano
  • salt and pepper, to taste
  • 6 tablespoons grated Parmesan cheese


  1. Coat a large soup pot with cooking spray and set over medium- low heat. Add the onion and cook until tender, stirring occasionally, about 6 minutes.

  2. Stir in the pumpkin, broth, beans and oregano; simmer 8 minutes.

  3. In a blender or food processor, process the soup in batches until smooth (make sure not to overfill blender or it will splatter). Return the soup to the pot and reheat; season with salt and pepper.

  4. To serve, ladle the soup into bowls and top each with 1 tablespoon grated Parmesan.

Recipe Notes

  • *WEIGHT WATCHERS POINTS PER 1 CUP SERVING:  Freestyle SmartPoints: 1, Points Plus Program: 3, Old Points Program: 4
  • *If preparing this recipe as GLUTEN FREE, just be sure to use a brand of broth that is designated as GF.
Nutrition Facts
Tuscan Pumpkin White Bean Soup
Amount Per Serving (1 serving (1 cup))
Calories 158 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 4mg 1%
Sodium 626mg 26%
Potassium 622mg 18%
Total Carbohydrates 25g 8%
Dietary Fiber 6g 24%
Sugars 3g
Protein 10g 20%
Vitamin A 221.5%
Vitamin C 5.3%
Calcium 14.8%
Iron 21.9%
* Percent Daily Values are based on a 2000 calorie diet.
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Lori Lange of Recipe Girl

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