(Low-GI Luxury in a Mug)
Let’s be honest: when most people hear “pumpkin soup,” they think of a bland, watery bowl or that one time someone used five cloves of garlic and called it “rustic.” But this isn’t that soup.
This is the glow-up version: creamy, herby, a little bit luxe, and built for solo eaters who want real comfort food without the sugar spikes or post-lunch crash.
The secret? White beans. They make this soup silky and substantial without a drop of cream. Add pumpkin (which is naturally sweet and loaded with slow carbs), a bit of rosemary, and boom—you’ve got a filling, warm bowl that feels like something you’d order at a fancy café for $14. Only this time, you didn’t have to leave your house or put on pants.
🧠 Why This Soup Works: Fibre, Satiety & Slow Burn Energy
This soup might look like a basic bowl of blended veg, but it’s secretly a blood sugar-balancing, fibre-rich, gut-friendly masterpiece.
Here’s why your body (and your brain) will thank you:
- White beans bring fibre, plant-based protein, and complex carbs. They help slow digestion and keep you fuller for longer.
- Pumpkin is low-GI and rich in beta-carotene, which supports eye health and immunity.
- Rosemary isn’t just for show—it has antioxidant and anti-inflammatory compounds that aid digestion.
- Stock gives it depth and hydration without needing added fat or dairy.
It’s a brilliant light lunch, gentle dinner, or smart pre-workout meal that won’t leave you hangry an hour later.
🧾 Ingredients (Serves 1)
You can practically make this from pantry staples—great for those “what do I even have left?” days:
- ½ cup cooked pumpkin (roasted or steamed)
- ½ cup canned white beans (e.g. cannellini or butter beans), drained and rinsed
- 1 cup vegetable or chicken stock
- ½ tsp dried rosemary (or 1 tsp fresh, finely chopped)
- Salt and black pepper, to taste
- Optional: A drizzle of olive oil for richness
🥄 Got leftover roast pumpkin? Even better. This recipe loves a shortcut.
🥄 Instructions (From Blender to Bowl in 10 Minutes)
- Blend all ingredients—pumpkin, beans, stock, and rosemary—in a blender or with a stick blender until smooth and creamy.
- Transfer to a small saucepan, heat gently over medium until warmed through (about 5 minutes). Stir occasionally and taste for seasoning.
- Add salt and a generous crack of pepper. Drizzle with olive oil if you’re feeling bougie.
- Serve immediately with toast, crackers, or a sprinkle of seeds for crunch.
🎃 No blender? Mash it all together for a rustic version. Less silky, more “I did this by hand like a hero.”
🌱 Nutritional Highlights (Per Serve)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~7g |
| Fibre | ~6g |
| Vitamin A | ~200% RDI |
| Hero Nutrients | Fibre, beta-carotene, plant-based iron, potassium |
🥣 Low-GI tip: Pairing fibre and protein (beans) with complex carbs (pumpkin) helps stabilise your blood sugar—great for avoiding that afternoon crash where you end up panic-eating peanut butter with a spoon.
🔁 Swaps & Easy Add-Ins
- No rosemary?
Use thyme, sage, or a pinch of nutmeg for a cosy vibe. - Want more protein?
Stir in some shredded chicken, a dollop of Greek yoghurt, or sprinkle hemp seeds on top. - Make it a meal:
Serve with wholegrain toast, a boiled egg on the side, or top with roasted chickpeas for extra crunch. - Batch-cook tip:
This soup keeps in the fridge for 2–3 days and reheats well in the microwave or stovetop with a splash of water or stock.
🧡 When I Make This (And Why You’ll Want To)
This is one of my go-tos when:
- I need something comforting but not heavy
- My gut’s grumpy and needs fibre without fuss
- I’ve got random leftover pumpkin and half a can of beans to use up
- I want to feel nourished and grown-up without much actual adulting
It’s one of those recipes that feels fancier than it is. And it tastes like autumn in a bowl—even if it’s winter and you’re eating it wrapped in a blanket on the couch.
💬 Do You Have a Fibre Fave?
Are you a white bean convert? Have a pumpkin hack I need to know about?
👇 Drop your solo fibre-friendly meal wins or your fave soup toppings in the comments.
👇 And don’t forget to subscribe if you’re loving this solo soup series—your gut (and inbox) will thank you.
