Creamy Pumpkin Soup for Weight Watching People
Warm up with a bowl of Creamy Pumpkin Soup, a flavorful and guilt-free option for weight watchers! This wholesome recipe combines the natural sweetness of fresh pumpkin with the aromatic richness of onions, garlic, and comforting spices like nutmeg and cinnamon. Blended to silky perfection with low-sodium vegetable broth and unsweetened almond milk, it delivers big on creaminess without the extra calories. Ready in just 35 minutes, this nutrient-packed soup is low in fat, dairy-free, and brimming with cozy autumn flavors. Perfect as a light lunch or starter, it's a nourishing dish that feels decadent yet supports your healthy lifestyle. Top it with crunchy pumpkin seeds or fresh parsley for an added touch of texture and color!
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Recipe Information
Ingredients
- 500 grams Pumpkin (peeled and cubed)
- 1 large Onion (chopped)
- 2 cloves Garlic (minced)
- 750 ml Low-sodium vegetable broth
- 250 ml Unsweetened almond milk
- 1 tablespoon Olive oil
- 0.25 teaspoon Ground nutmeg
- 0.25 teaspoon Ground cinnamon
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Pumpkin seeds (optional, for garnish)
- 1 tablespoon Chopped parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened.
Add the minced garlic and cook for an additional 1 minute, stirring frequently to prevent burning.
Add the cubed pumpkin to the pot and stir to combine with the onions and garlic.
Pour in the vegetable broth, ensuring the pumpkin is fully submerged.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the pumpkin is tender and easily pierced with a fork.
Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until creamy.
Return the pureed soup to the pot and stir in the unsweetened almond milk.
Season the soup with ground nutmeg, ground cinnamon, salt, and black pepper. Taste and adjust seasonings as needed.
Reheat the soup gently over low heat if needed, being careful not to let it boil.
Serve the soup in bowls and garnish with pumpkin seeds and chopped parsley if desired.
Nutrition Facts
Calories |
468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1794 mg | 78% | |
| Total Carbohydrate | 62.0 g | 23% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 23.8 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 639 mg | 49% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2746 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
