Now that fall is here, you have to make this extra creamy, mouth-watering low calorie pumpkin soup. It’s rich in flavors and packed with nutrients. This easy pumpkin soup is one of my personal favorites and I make it every year. And the best part, you wont even know it’s only 83 calories per serving.
There are actually two ways I make this soup and both methods taste amazing. You could either throw your ingredients into a soup pot, cook and blend, or roast your ingredients in the oven before cooking and blending on the stove. I personally love the taste of roasted pumpkin in soups but for this recipe, we’ll be cooking and blending.
What Makes This Soup Healthy?
Healthy – This soup is extremely low in saturated fat, sodium, cholesterol, and carbs. This makes it perfect for almost all diet plans and health problems like high-cholesterol, high blood pressure and even diabetes.
Carrots – are high in beta-carotene which converts to vitamin A in the body. As you may already know, vitamin A helps strengthen the immune system, improves eye health, vision and skin health.
Pumpkin – contains healthy nutrients like vitamin A, E, & C, plus omega-3 fatty acids, zinc, selenium, iron, magnesium, and similar to carrots, beta-carotene.
Adding this delicious fall vegetable to your diet can help strengthen your immune system, reduce how frequent you get sick and help your body recover faster from infections.
Low Calorie Pumpkin Soup Recipe
Ingredients for 8 servings | Total time: 30 minutes
- 5 cups of pumpkin (peeled, seeded, & diced)
- 4 large carrots (peeled & diced)
- 2 medium onions (diced)
- 5 garlic cloves (minced)
- 2 tablespoons of olive oil
- 4 cups of vegetable broth (low-sodium)
- 1 cup of coconut milk (fat-free)
- 1 1/2 teaspoons of ground curry
- 1 teaspoon of ground ginger
- 1 teaspoon of salt
- 1/2 teaspoon of finely ground black pepper
How To Make Pumpkin Soup
Grab a large soup pot and set it over medium-high heat. Stir in the onions and let them sauté until translucent. Next, add in the garlic and curry and stir for a minute or until aromatic.
Throw in the carrots and pumpkin and give it a toss for a minute before adding in the vegetable broth. Let it come to a boil and lower the heat. Add in the salt, black pepper, ginger and cover to simmer until cooked through.
This process should take around 20 minutes, make sure to stir occasionally. Once the veggies are cooked, cut off the heat and let it cool slightly. Grab an immersion blender and puree the soup but make sure not to leave any chunks.
You want the soup to be extra creamy. Once done, transfer back over low-heat and pour in the coconut milk, give it a stir or two and as soon as it starts to bubble, cut off the heat.
Pour into soup bowls and garnish with some lemon slices, freshly chopped parsley, or roasted pumpkin seeds. You can also swirl in some extra coconut milk for decoration and taste.
Pumpkin Soup Nutrition Facts
Each serving of this pumpkin carrot soup has | 83 calories | 3.7g total fat | 0.6g saturated fat | 0mg cholesterol | 240mg sodium | 11.8g total carbs | 2.1g fiber | 3.8g total sugars | 1.5g protein | 34mg calcium | 1mg iron | 384mg potassium | These facts are based on a 2000-calorie diet
How To Store This Low Calorie Pumpkin Soup
You can store this soup in the fridge for up to 5 days and simply reheat it on the stove top with 1/2 a cup of vegetable broth to help thin it out and restore its consistency. For freezing, place the soup in freezer-safe containers and let the soup thaw completely before reheating. I’ve kept this for up to 1 month in the freezer and it tasted great.
Want More Healthy Soup Recipes?
- High Protein Tomato Soup With Cottage Cheese
- Low Calorie Pumpkin Carrot Tomato Soup
- Creamy Low Calorie Roasted Tomato Soup
- 28 Healthy Winter Soups For The Cold Days
- 6 Healthy Potato Soup Recipes To Try This Winter
Conclusion
I hope you try and enjoy this healthy pumpkin soup recipe and if you do, let me know your thoughts in the comments below. You can find me on Pinterest, Flipboard, Threads, & Facebook for more awesome healthy low-calorie recipes. Until next time, stay awesome!
