Healthy Pumpkin Soup

Ingredients

  • 2 tablespoons olive oil

  • 1 small yellow onion, diced

  • 2 cloves garlic, minced

  • 4 cups vegetable broth (or chicken broth)

  • 1 15-ounce can pumpkin puree

  • 1 cup carrots, diced

  • 1/3 cup celery, sliced thinly (about 2 stalks)

  • 1/2 cup coconut milk (optional for creaminess)

  • 1 teaspoon paprika

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon dried thyme

  • 1/2 teaspoon ground turmeric

  • 1 tablespoon honey

Serving Size and Nutrition Facts

  • Serving Size: 1 cup

  • Calories: 150

  • Carbohydrates: 19g

  • Protein: 3g

  • Fat: 7g

  • Fiber: 4g

  • Sugar: 7g

Instructions

  1. Prepare the Vegetables:

    • In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

    • Add the minced garlic, diced carrots, and sliced celery, and continue to sauté for an additional 5 minutes.

  2. Combine and Cook:

    • Add the pumpkin puree, vegetable broth, and all the spices (paprika, salt, black pepper, cinnamon, ginger, thyme, and turmeric) to the pot. Stir well to combine.

    • Bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes, until the vegetables are tender.

  3. Blend the Soup:

    • Use an immersion blender to puree the soup until smooth. Alternatively, let the soup cool slightly and blend it in batches using a regular blender. If using a regular blender, ensure the lid is vented slightly to allow steam to escape and avoid splattering.

  4. Optional Creaminess:

    • For a creamier texture, stir in the coconut milk and honey, and let the soup simmer for an additional 5 minutes.

  5. Serve:

    • Serve hot, garnished with toasted pumpkin seeds, a drizzle of coconut milk, or fresh herbs if desired.

This healthy pumpkin soup is a delightful and nutritious choice for a warm meal, packed with flavors and beneficial nutrients. The combination of pumpkin, carrots, celery, and spices creates a perfect balance of sweet and savory​

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Baked Salmon with Carrot, Zucchini, and Spinach Slaw