Recipe development note: This original recipe was developed with AI assistance and editorial review. It has not yet been kitchen-tested. Preparation and cooking times are estimates; use the doneness checks below.

When October evenings draw in, a bowl of pumpkin soup brings warmth and colour to the table. White beans give this vegan version a creamy body, while thyme and a little apple cider vinegar balance the pumpkin’s sweetness.

Diet: Vegan. Servings: 4. Estimated preparation: 15 minutes. Estimated cooking: 35–40 minutes. Allow about 50–55 minutes in total.

Ingredients

Method

  1. Heat the rapeseed oil in a large saucepan. Add the onion and carrots and cook over medium heat for 7–8 minutes, stirring occasionally, until the onion begins to soften.
  2. Add the garlic and thyme. Cook for another minute without letting the garlic brown.
  3. Add the pumpkin and vegetable stock. Bring to a boil, then reduce the heat and simmer, partly covered, for 20–25 minutes or until the vegetables are very tender when pierced with a fork.
  4. Add the cooked white beans and oat cream. Stir and simmer for 5 minutes, until the beans are hot throughout.
  5. Remove the pan from the heat. Blend carefully with a stick blender until smooth, keeping the blade submerged. Add extra stock a little at a time if you prefer a thinner consistency.
  6. Stir in 1 tsp apple cider vinegar. Taste and adjust with more vinegar, salt or black pepper as needed.
  7. Toast the pumpkin seeds in a dry frying pan over medium heat, stirring, until lightly coloured. Scatter over the soup and serve with vegan bread if you like.

Cook with less waste

Scrub the carrots and leave their tender skins on. Freeze leftover oat cream in portions for another soup if the product’s instructions allow. The 800 g pumpkin quantity is prepared flesh: the whole squash will need to weigh more.

Simple substitutions

Use cooked cannellini or butter beans. Replace the oat cream with an unsweetened plant-based cooking cream you enjoy. Check that the stock, cream and bread are vegan. If using dried beans, cook them fully according to their packet instructions before weighing out 480 g for the soup.

Seasonal ingredients and sources

These dishes are planned for autumn in Sweden. ICA’s October calendar includes pumpkin, potatoes, carrots, parsnips, kale and apples. Local availability varies; check the origin when buying.

The sources support the seasonal ingredient choices. The ingredient quantities and methods are original Earth Love recipe drafts, not recipes reproduced from those sites.