Heart-Healthy Pumpkin Vegetable Soup
Warm your soul with this Heart-Healthy Pumpkin Vegetable Soup, the perfect blend of cozy flavors and nutrient-rich ingredients. This hearty yet low-calorie soup features vibrant pumpkin complemented by tender carrots, celery, and kale, all simmered in a fragrant broth seasoned with cinnamon, nutmeg, and garlic. Designed with your well-being in mind, it uses olive oil and low-sodium vegetable broth for a heart-smart base, while the addition of kale delivers a boost of vitamins and antioxidants. Creamy and smooth, thanks to an immersion blender or traditional puree method, this soup is as comforting as it is satisfying. With just 20 minutes of prep and simple steps, it’s an effortless way to enjoy a nutritious meal any day of the week. Serve it hot, adorned with fresh parsley, for a vibrant and wholesome finish that's sure to impress!
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Recipe Information
Ingredients
- 1 kg pumpkin
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrot, diced
- 2 pieces celery stalks, diced
- 3 pieces garlic cloves, minced
- 1 liters low-sodium vegetable broth
- 1 piece bay leaf
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 100 grams kale, chopped
- to taste salt
- to taste black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Peel the pumpkin, remove seeds, and cut it into small cubes.
In a large pot, heat olive oil over medium heat.
Add the diced onion, carrot, and celery, stirring occasionally, until vegetables are tender, about 5-7 minutes.
Add the minced garlic and sauté for another 1 minute until fragrant.
Stir in the cubed pumpkin, then pour the low-sodium vegetable broth over the vegetables.
Add the bay leaf, ground cinnamon, and ground nutmeg to the pot and bring to a boil.
Once boiling, reduce the heat and let the soup simmer uncovered until pumpkin is tender, about 20 minutes.
Remove the bay leaf and discard.
Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the soup to a blender in batches, blending until smooth, then return to the pot.
Stir in the chopped kale and let it cook for an additional 5 minutes, or until wilted.
Season with salt and black pepper to taste.
Serve hot, garnished with fresh chopped parsley.
Nutrition Facts
Calories |
753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3150 mg | 137% | |
| Total Carbohydrate | 115.6 g | 42% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 44.0 g | ||
| Protein | 18.2 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 5573 mg | 119% | |
*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.
