Heart-Healthy Creamy Pumpkin Soup
Warm, comforting, and packed with wholesome ingredients, this Heart-Healthy Creamy Pumpkin Soup is the perfect autumn-inspired dish that nourishes both body and soul. Made with velvety pumpkin puree, unsweetened almond milk, and low-sodium vegetable broth, this soup delivers a rich, creamy texture without relying on heavy cream. Hints of ground nutmeg and cinnamon create a warming depth of flavor, while garlic and a touch of olive oil add savory balance. Quick to prepare in just 35 minutes, this recipe is an excellent choice for weeknight dinners or cozy gatherings. Topped with fresh thyme for an aromatic finish, this vegan-friendly, low-fat soup is as delicious as it is nutritious. Enjoy a bowl of this antioxidant-packed delight and savor the flavors of the season guilt-free!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 450 grams pumpkin puree
- 750 milliliters low-sodium vegetable broth
- 240 milliliters unsweetened almond milk
- 1 tablespoon olive oil
- 1 whole medium onion
- 3 whole garlic cloves
- 1 teaspoon ground nutmeg
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 1 tablespoon fresh thyme leaves
Instructions
Finely chop the onion and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion to the pot and sauté for 4-5 minutes until the onion becomes translucent.
Stir in the minced garlic and cook for an additional minute, being careful not to burn the garlic.
Add the pumpkin puree to the pot and stir to combine with the onion and garlic mixture.
Pour in the low-sodium vegetable broth and unsweetened almond milk, stirring well to create a smooth mixture.
Add the ground nutmeg, ground cinnamon, black pepper, and sea salt to the soup. Stir to ensure the spices are evenly distributed.
Bring the soup to a gentle simmer and let it cook for 15 minutes, stirring occasionally.
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, blend until smooth, and return it to the pot.
Taste the soup and adjust seasoning if necessary.
Sprinkle fresh thyme leaves over the soup just before serving.
Ladle the soup into bowls and serve warm.
Nutrition Facts
Calories |
543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 1822 mg | 79% | |
| Total Carbohydrate | 62.7 g | 23% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 22.5 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 641 mg | 49% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1851 mg | 39% | |
*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.
