Diabetic Pumpkin Soup
Warm, comforting, and diabetes-friendly, this Diabetic Pumpkin Soup is the perfect blend of rich flavors and wholesome ingredients. Crafted with unsweetened pumpkin puree, creamy almond milk, and aromatic spices like cinnamon, nutmeg, and ginger, this soup delivers a velvety texture without the guilt. Low in sodium and naturally sweetened by the earthy flavor of pumpkin, it’s an ideal choice for those managing their blood sugar levels. Quick and easy to prepare, this recipe takes just 35 minutes from start to finish and is blended to silky perfection. Serve it as a cozy appetizer or pair it with a side salad for a light, nutritious meal. Garnished with a sprinkle of fresh parsley, this fall-inspired dish proves that healthy eating can be both flavorful and satisfying. Perfect for sharing or meal prep, this soup will quickly become a nourishing staple in your recipe rotation!
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Recipe Information
Ingredients
- 450 grams pumpkin puree (unsweetened)
- 750 milliliters low-sodium vegetable broth
- 240 milliliters unsweetened almond milk
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground ginger
- 0.25 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the pumpkin puree, vegetable broth, almond milk, cinnamon, nutmeg, ginger, salt, and black pepper to the pot. Stir to combine.
Bring the mixture to a gentle simmer over medium-high heat, then reduce to medium-low and let it cook for 15 minutes, stirring occasionally.
Using an immersion blender, puree the soup until it reaches a smooth and creamy consistency. Alternatively, transfer the soup in batches to a blender and carefully blend until smooth.
Taste the soup and adjust the seasoning if needed. Add more salt or pepper as desired.
Ladle the soup into bowls and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1199 mg | 52% | |
| Total Carbohydrate | 69.4 g | 25% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 22.7 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 653 mg | 50% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 2790 mg | 59% | |
*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.
