Now that fall is here, I’m sure you need some yummy recipes to use up those delicious pumpkins. Go ahead and try this low calorie pumpkin tomato soup recipe cause it’s creamy, delicious, easy to make and a healthy soup choice for the whole family.
I’ve been experimenting with different types of pumpkin and tomato soup recipes these past few weeks and I’ve come to love the flavors and aromas that fill my home when making them. Most people cook their veggies for the soup base and it’s ok but I found that roasting them adds a ton of extra flavors.
Why You’ll Love This Soup
Easy To Make – this is probably one of the easiest soup recipes you will ever make. It’s a simple 3 step process that includes roasting your veggies, simmering and blending! It only takes an hour and 20 minutes to have this pumpkin carrot tomato soup ready to serve.
Rich In Flavors – you’ll get a variety of flavors with this soup, roasting the veggies adds a caramelized flavor plus a natural sweetness that you wont get in other soups. The basil and coconut milk is like the cherry on top! Basil adds extra freshness and you’ll get some tropical aromas with the coconut milk.
Healthy – tomatoes are rich in a very powerful antioxidant called lycopene which has been shown to reduce chronic diseases. When cooked and combined with ingredients like olive oil, it increases the bioavailability of lycopene and is easily absorbed.
Tomatoes also contain a good amount of potassium which is great for muscle and nerve function along with healthy blood pressure. Another benefit of tomato soup is that it contains vitamin K which supports bones and blood clotting.
Low In Calories – yep! This skinny tomato soup has only 77 calories per serving!
Low Calorie Pumpkin Tomato Soup
Ingredients for 8 servings | Total time: 1 hour 20 minutes
- 2 large onions (sliced in halves)
- 1 pound of cherry tomatoes
- 1 pound of large tomatoes (cut into quarters)
- 3 large carrots (peeled & chopped)
- 2 cups of pumpkin (peeled & quartered)
- 8 garlic cloves (peeled)
- 1 cup of coconut milk (low-fat, unsweetened)
- 1 cup of vegetable broth (low sodium)
- 2 tablespoons of organic virgin olive oil
- 1 teaspoon of salt
- 1 teaspoon of smoked paprika
- 1 teaspoon of black pepper
- 1/4 teaspoon of red pepper flakes (optional)
- a handful of fresh basil
How To Make Pumpkin Tomato Soup
Preheat your oven at 350 degrees. On a baking sheet layered with aluminum foil, spread out the tomatoes, onions, carrots, pumpkin, garlic, bell peppers and sprinkle with salt, paprika, black pepper, pepper flakes, and olive oil. Place it in the oven and let it bake for 50 minutes to 1 hour tossing mid-way.
Make sure not to let the liquids dry out when baking so it’s important to start checking on it around 50 minutes in. Once semi-charred on top, remove from the oven and set aside a some of the cheery tomatoes and pumpkin to garnish and transfer the rest of your veggies into a large Dutch oven.
Pour in the vegetable broth, basil leaves, and let it simmer for 10 minutes. Using an immersion blender, or a food processor, puree the veggies until smooth and creamy. Return it to the pot and stir in the coconut milk and cut off the heat.
Pour into bowls, swirl in a tablespoon of coconut milk and garnish with fresh basil leaves, croutons, cherry tomatoes, and pumpkin chunks. Enjoy!
Pumpkin Tomato Soup Nutrition Facts
Each serving of this pumpkin carrot tomato soup has | 77 calories | 4.6g total fat | 1.3 gram saturated fat | 0mg cholesterol | 374 mg sodium | 8.9g total carbs | 2.3g dietary fiber | 3.5g total sugars | 1.7g protein | 30mg calcium | 1mg iron | 221mg potassium | These facts are based on a 2000-calorie diet.
How To Store Pumpkin Tomato Soup
Let your soup cool completely and transfer it to an airtight container. Place it in the fridge for 2-3 days. You can warm it in the microwave or return it to your soup pop and let it simmer for 10 minutes before serving.
If the soup isn’t as creamy as when you first made it, simply go back in with your immersion blender and give it a quick blend, that will give it back it’s original consistency. You can also freeze this soup for up to 2 weeks and follow the steps above to serve.
Want More Soup Recipes?
- Low Calorie Lasagna Soup
- Delicious Low Calorie Pumpkin Soup Recipe
- Creamy Broccoli Zucchini Soup
- High Protein Tomato Soup With Cottage Cheese
- Creamy Low Calorie Roasted Tomato Soup
- Skinny Grilled Cheese And Tomato Soup
Conclusion
I highly recommend you try this low calorie pumpkin tomato soup recipe. It’s absolutely delicious and a healthy choice for your family. If you liked this recipe, please let me know in the comments below. You can find me on Pinterest and Facebook for more delicious low calorie recipes.
