Quite a mouthful of a title, but a mouth full of flavor. This Butternut Pumpkin Soup is bursting with the flavors of fall! With only a few ingredients, this soup takes no time to cook, makes for tasty leftovers, packed full of nutrients and is the perfect warm soup for cool fall nights!


The Husband was very adamant that this was not a chili. It’s a soup. Chili is red. And has real meat in it. He was a little upset when I said I was making chili last week and this came out of the pot. Hesitant to try it out, he ended up really enjoying it. As a soup, of course.

[bctt tweet=”Can’t wait to try this Hearty Butternut Pumpkin Soup w/Tempeh & White Beans! #vegan”]

Fall is basically here, although the past couple days it’s been in the high 70’s. It’s been pretty cloudy and cool in the morning, so I’m still saying it’s fall. And when fall hits, I’m allllll about oversized sweaters, warm chai tea latte’s, boots, crunching leaves, and anything warm and hearty.

This soup.

pumpkin soupIt’s pretty darn tasty – another one of those recipes I thought up in my head and it ended up coming out delicious. The issue was that I was doing food prep and realized I didn’t have any tomatoes to use in the soup/chili. I happened to pick up 4 cans of pumpkin from Trader Joe’s, because in the fall, we make things with pumpkin, so I decided it would just have to work as a substitute. And it did.

Let’s talk for a hot minute about all the awesome nutrients in this soup:

  • TEMPEH: aka, fermented soy beans that look like a rather unpleasant block of craziness. I absolutely LOVE tempeh. It’s really the only soy product I eat because it is less processed and it’s fermented, making it easier to digest and providing some gut friendly probiotics. Plus, it’s super high in protein (and other nutrients like manganese & calcium) coming in at 16g/serving! It’s my favorite plant based protein, hands down.
  • WHITE BEANS: My favorite bean (are you noticing a trend with my favorite food items here?) by far. These little babies are chalked full of cholesterol-lowering fiber. They also contain high amounts of folate, manganese and magnesium.
  • BUTTERNUT SQUASH: High in Vitamin A, Vitamin C, Fiber, and Vitamin B-12, this squash is my second favorite orange veggie, next to a sweet potato. Whether cubed or spiralized, this veggie is a winner. It’s also full of antioxidants and anti-inflammatory benefits.
  • CANNED PUMPKIN: Oh canned pumpkin, how I love you…usually only during the fall! Like BN Squash, pumpkin is teaming with Vitamin A & C. But it’s also high in fiber and protein (3g) and low in fat. It’s also a perfect ingredient for lower carb protein balls!

This pumpkin soup is so easy to make and it comes together quickly. I’d recommend making this on a food prep day. Chop the squash, season and roast. Start the soup within 10ish minutes of the squash being done and then dump it in the pot as soon as it comes out of the oven.


If you have leftovers, which you likely will, you can:

Once this starts to cool, it gets pretty thick, turning into almost a mash. So, if you want a soup-y consistency, add the extra broth/stock!

Also, if you have a meat loving husband or just want to make this more ‘paleo’ friendly, you could sub ground turkey for the tempeh. I think that would make this pumpkin soup taste delightful!

[bctt tweet=”This hearty soup tastes like fall in a bowl. Warm & cozy. Get the recipe #ontheblog. #vegan”]

I’ll be sharing more #girlboss things in the coming weeks. Friday, I’m sharing some favorites, announcing the new Modality of the Month on Monday, and then a review next Wednesday!

What is your favorite fall soup recipe? Do you like pumpkin soup?

– Jen.

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