It’s a widely accepted fact that when outside temperatures fall, our bodies require warming food.

This knowledge is something I’ve been studying in my first semester of Nutritional Medicine at university. That in ancient and established whole healing systems such as Ayurveda and Traditional Chinese Medicine, we each require balance in this sense and the foods that we eat are key to that.

Just one of the countless things I’ve learnt over the past four months and although I’m loving the break, I miss the knowledge and challenge. For anyone who’s undertaken mature age study – you’ll know exactly the addictive cycle that I’m talking about!

In true student style, I’ve been paring things back with my meals. Using the colder weather to play with new flavours and still provide me with the sustenance and satisfaction I need.

To me, no winter is complete without pumpkin soup.

It’s the kind of soup that everyone loves – even hardcore meat-eaters and in our house this is a complete meal. A seriously awesome and satisfying complete meal.

Pumpkin & White Bean Soup | Nadia Felsch

Pumpkin & White Bean Soup | Nadia Felsch
Pumpkin & White Bean Soup | Nadia Felsch

This is a more filling version of traditional pumpkin soup that’s easy to make and protein packed! By using beans, it means your soup is thickened without the use of cream and they add more nutritional value too!

As is always my advice, while you’re at it make double or even triple of this recipe and freeze the leftovers.

What could be better than coming home after a long, cold day to delicious pumpkin soup in the fridge and only requiring a few minutes on the stove to heat and then enjoy!

This is a recipe that I love making for loved ones when they feel less than sparkling, for weeks when I’m mega busy (read: always) and guests (in a smaller serve) as a brilliant entree to dinner.

Nadia Felsch recipes

This recipe for Pumpkin & White Bean Soup is an extract from my latest project.

SIMPLE, DELICIOUS, NUTRITIOUS – wholefood recipes for busy women.

I mentioned this soup is ready in 30 minutes right?

These mini eBooks with 40 incredible wholefood recipes are available in a value-packed bundle and you can check them out here.

Pumpkin & White Bean Soup | Nadia Felsch
Pumpkin & White Bean Soup | Nadia Felsch



Pumpkin & White Bean Soup
Prep time
Cook time
Total time
Recipe type: Soup
Cuisine: Healthy Eating
yield: 4
  • 500g butternut pumpkin
  • 1 small brown onion
  • 1 small leek, white part only
  • 1⁄4 cup parsley leaves (+ 2 tablespoons
    to serve)
  • 1 garlic clove
  • 15g premium unsalted butter
  • 1 tablespoon olive oil
  • 750ml quality chicken stock
  • 2 cans quality butter or cannellini
    beans, drained and rinsed
  • Salt & pepper to taste
  1. Peel pumpkin, remove seeds and roughly dice
  2. Slice onion and leek
  3. Finely chop parsley, set aside
  4. Heat butter & oil in a large saucepan on med-high heat
  5. Add onion & leek, cooking for a few minutes until fragrant and softened
  6. Crush garlic into pot, cooking for a few minutes
  7. Add pumpkin, stock & bring to boil
  8. Season to taste, add 1⁄4 cup parsley, lower heat and simmer for 20 minutes until pumpkin is soft
  9. Remove from heat, allow to cool slightly
  10. Add beans and whizz with hand blender until smooth
  11. Serve with fresh parsley and optional crusty sourdough bread or allow to cool and refrigerate/freeze
Butter beans can be substituted with cannellini beans.
A blender can also be used for this recipe though note that you may need to do so in batches

Pumpkin & White Bean Soup | Nadia Felsch

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