Creamy Cannellini Bean Soup with Spiced Pumpkin Seeds Recipe

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Cooking with Seeds: 100 Delicious Recipes for the Foods You LoveCreamy soups are a must for the humdrum days of winter. They are warming and silky smooth, store beautifully (make a double batch and store it in the freezer), and are guaranteed to get you through those days when you just can’t face the cold and a trip to the grocery store. Although rich, this soup
is light on cream (only one-quarter cup) and bolstered by a sprinkle of spicy crunchy pumpkin seeds and a swirl of pumpkin seed oil on top. The soup can be refrigerated for up to five days or frozen for up to three months. The pumpkin seeds keep at room temperature for up to one week.

  • Yield: 4 Servings


  • ½ pound dried cannellini beans
  • 3 tablespoons olive oil, divided
  • 1 medium yellow onion, chopped
  • Kosher salt and freshly ground black pepper
  • 4 cups vegetable stock
  • 2 sprigs fresh thyme, plus ½ teaspoon leaves
  • 1 bay leaf
  • 0.33 cup hulled pumpkin seeds
  • ½ teaspoon red pepper flakes
  • ¼ cup heavy cream
  • Pumpkin seed oil, for serving
How to Make It
  1. Soak the beans in a large saucepan of cold water at least 12 hours. Drain.
  2. Heat a large saucepan over medium heat for 30 seconds. Add 2 tablespoons of the oil and heat for 10 seconds. Add the onion. Season with salt and black pepper. Cook, stirring occasionally, until tender, 10 to 12 minutes. Add the beans, stock, thyme sprigs, and bay leaf. Bring to a boil. Reduce the heat and simmer, covered, until the beans are tender, 30 minutes to 1 hour.
  3. While the beans cook, make the spicy pumpkin seeds. Place the pumpkin seeds, pepper flakes, and remaining tablespoon of oil in a small sauté pan. Cook over medium heat until the pumpkin seeds start to pop and become fragrant, 3 to 4 minutes. Remove from the heat. Add the thyme leaves and stir to combine. Season with salt. Drain on a paper-towel-lined plate.
  4. Purée the soup, in batches, in a blender, until very smooth. Return to the pot and stir in the cream. Season with salt and pepper.
  5. Serve the soup topped with the spicy pumpkin seeds and drizzled with pumpkin seed oil.

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