Pumpkin soup
Pumpkin soup is a creamy, comforting delight, perfect for autumn chilly days. It’s a wholesome and delicious choice that’s naturally gluten-free, low in carbs and calories, and can easily go dairy-free.
The best part? You only need one pot, and it’s ready in just 30 minutes.
This post provides step-by-step instructions and handy tips for crafting your perfect homemade pumpkin soup.
The recipe requires:
10 Ingredients
Active cooking time: 5 minutes
Total cooking time: 25 minutes
Table of Contents
Pumpkins Health Benefits
Pumpkin, a wonderful autumn vegetable, offers numerous health benefits.
- Pumpkins are packed with vitamins and minerals, such as vitamin A, vitamin C, and potassium.
- Additionally, pumpkin is high in fiber, which helps control blood sugar levels – a crucial aspect of both keto and gluten-free diets. Fiber also promotes a feeling of fullness, aiding in appetite control to help you stick to your dietary goals.
- The beta-carotene in pumpkins supports eye health and reduces the risk of age-related macular degeneration.
Incorporating pumpkin into your diet can be a smart and delicious choice, providing a range of health benefits while keeping you aligned with your dietary goals.
Are pumpkins keto-friendly?
Yes, you can incorporate pumpkins into your keto and low-carb diet, but in this case, it’s important to use it in moderation and it’s best to use pumpkin varieties that are lower in carbs.
Here’s a list of pumpkin options suitable for a keto diet, ranked from the lowest to highest in net carbs per 100 grams:
- Spaghetti Squash: Approximately 5 grams of net carbs.
- Kabocha Squash (Japanese Pumpkin): Approximately 7 grams of net carbs.
- Canned Pumpkin (unsweetened): Typically has around 7 grams of net carbs.
- Acorn Squash: Contains around 9 grams of net carbs.
- Butternut Squash: Roughly 10 grams of net carbs.
Remember that while these options are lower in carbs compared to other pumpkin varieties, portion control is essential to maintain ketosis on a keto diet.
Always factor in the carbs from your pumpkin choice when planning your meals.
Why you will love this recipe
This pumpkin soup is:
- Cozy and creamy, a heartwarming
- Balances sweet and savory flavors
- Nutrient-rich and healthy
- Gluten-free, low in carbs, and vegetarian
- A perfect autumn treat for chilly days
- Quick and easy, ready in less than 30 minutes
- Bursting with delightful, delicious flavors
Pumpkin Soup Recipe
Ingredients
To make pumpkin soup you will need the following ingredients:
- 1 medium pumpkin (1300 g/46 oz. )
- 2 tbsp. ghee or combination of olive oil (1 tbsp.) and butter (1 tbsp.)
- 1 tsp. nutmeg powder
- 1 tsp. ginger powder
- 1 tsp. Italian seasoning
- 1 medium onion
- 3 garlic cloves
- 130 ml (0.5 cup) heavy cream
- Salt and pepper to taste
Equipment
To make a pumpkin soup, prepare these tools:
- Big cutting board and knife to cut the ingredients
- Medium pot and a wooden spatula to cook the soup
- Immersion blender to puree the soup
- Ladle to serve the soup
How to make Pumpkin Soup
Step 1: Prepare the ingredients
Begin by peeling the pumpkin and cutting it in half, removing the seeds.
Then dice the pumpkin into medium-sized cubes. Dice the onion and finely mince the garlic.
Step 2: Sauté the ingredients
In a pot over medium heat, add the ghee and let it melt. Introduce the nutmeg and ginger powder to allow their aromatic essence to infuse into the butter. Follow by adding the diced onion, and sautéing until it becomes translucent.
Then, include the minced garlic and sauté it along with the other ingredients for an additional 1 minute.
Gradually add the pumpkin to the pot, gently stirring to coat the pumpkin cubes with the butter and spices. Continue sautéing for 3-4 minutes.
Step 3: Simmer the soup
Meanwhile, boil some water in a kettle. Pour the hot water into the pot, cover it with a lid, and allow the mixture to simmer until the pumpkin becomes soft (you can check its tenderness with a knife), which typically takes 15-20 minutes.
TIP: Reserve a portion of the liquid by ladling it from the pot and reserve it for later.
Step 3: Puree the soup
Using an immersion blender, puree the soup until it reaches a creamy consistency.
Return the pot to the heat and add the heavy cream, as well as salt and pepper to your liking. Adjust the soup’s consistency and thickness by incorporating the reserved liquid.
Bring the soup to a boil and then turn off the heat.
Finally, garnish the soup with your favorite toppings and serve immediately.
Savor this delightful pumpkin soup and stay healthy!
Top tips for the best homemade Pumpkin Soup
- Velvet Texture: For added richness, stir in a knob of butter at the end.
- Adjust Consistency: Save some soup liquid before blending. This way, you can control the thickness to your preference.
- Spice It Up: Experiment with spices like curry, chili, cayenne pepper, or cumin for unique flavors.
- Be Cautious: After blending, stir gently while reheating to prevent splattering.
- Using a Stationary Blender: Allow the soup to cool slightly. Open a blender hole and cover it with a towel instead. Also, it’s important to fill it only halfway to avoid lid blowouts due to hot pressure.
What to serve with Pumpkin Soup? 10 keto ideas to try
To create a more satiating lunch or dinner, serve the pumpkin soup with some of my favorite pairings:
Topping options
Pumpkin soup is a culinary canvas for your creativity. Elevate pumpkin soup with these toppings that add a burst of flavors and textures:
- Add crunchiness and savory salty contrast with crispy bacon bits.
- Sprinkle generously with shredded parmesan cheese.
- Create a velvety finish with a drizzle of heavy cream.
- Top with a handful of roasted pumpkin seeds for extra crunch.
- Boost the vitamins and add visual contrast with fresh microgreens.
Mix and match for a tasty masterpiece!
Video Recipe
FAQ
How to store pumpkin soup?
Store pumpkin soup in a pot covered with a lid for up to 3-4 days in the fridge.
How to make pumpkin soup dairy-free and vegan?
To make a dairy-free version of this recipe, use coconut cream instead of heavy cream and coconut butter/olive oil instead of ghee.
Nutritional value
Servings: 8
Nutritional value per serving:
Calories 118
Protein 2.5 g
Total fat 9.6 g
Saturated fat 5.9 g
Cholesterol 31 mg
Potassium 463 mg
Vitamin D 9 mcg
Calcium 40 mg
Iron 1 mg
The carbohydrate content varies depending on the type of pumpkin. Here are the results for two pumpkin types:
Butternut squash:
Carbs 21 g
Fiber 3.6 g
Sugars 4.2 g
Net carbs 17.4 g
Spaghetti squash:
Carbs 7.6 g
Fiber 2.1 g
Sugars 4.2 g
Net carbs 5.5 g
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
Pumpkin Soup
Pumpkin soup, cooked in a single pot, is a creamy, comforting, gluten-free, and low-carb delight you can prepare in under 30 minutes.
Ingredients
- 1 medium pumpkin (1300 g/46 oz. )
- 2 tbsp. ghee or combination of olive oil (1 tbsp.) and butter (1 tbsp.)
- 1 tsp. nutmeg powder
- 1 tsp. ginger powder
- 1 tsp. Italian seasoning
- 1 medium onion
- 3 garlic cloves
- 130 ml (0.5 cup) heavy cream
- Salt and pepper to taste
For garnish (optional)
- Bacon bits
- Shredded parmesan cheese
- Heavy cream
- Roasted pumpkin seeds/pumpkin nuts
- Microgreens
Instructions
- Peel and cube the pumpkin, remove the seeds. Dice the onion and mince the garlic.
- In a pot over medium heat, melt ghee and infuse it with nutmeg and ginger powder.
- Next, add diced onion and sauté until translucent. Add the minced garlic and sauté for about 1 minute.
- Introduce the cubed pumpkin to the pot, sauté for 3-4 minutes, and then cover with boiling water.
- Simmer under the lid until the pumpkin is soft (usually 15-20 minutes). Ladle some liquid from the pot and reserve it for later.
- Use an immersion blender to puree the soup until it's creamy.
- Return the pot to a heat, add heavy cream, salt, and pepper to taste. Bring to a boil and adjust the consistency by adding the reserved liquid.
- Garnish the soup with your preferred toppings and serve immediately.
- Enjoy a delicious and healthy pumpkin soup!