Keto Pumpkin Vegetable Soup
Warm up your day with this flavorful and velvety Keto Pumpkin Vegetable Soup, a wholesome, low-carb delight that’s perfect for cozy fall evenings or any time you're craving comfort in a bowl. Packed with nutrient-rich ingredients like pumpkin puree, zucchini, spinach, and coconut milk, this creamy soup is spiced just right with hints of thyme, smoked paprika, and cumin, creating a harmonious blend of savory and earthy flavors. With just 15 minutes of prep and 30 minutes of cook time, this keto-friendly soup is not only quick to whip up but also makes a satisfying meal for the whole family. Garnished with fresh parsley and crunchy toasted pumpkin seeds, it’s a visually stunning and nutrient-packed dish that serves as a perfect appetizer or main course. Perfect for those on a keto or low-carb diet, this recipe proves that healthy eating can be both delicious and comforting.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, chopped red onion
- 3 minced garlic cloves
- 2 medium, chopped celery stalks
- 1 medium, chopped carrot
- 1 large, chopped zucchini
- 15 ounces canned pumpkin puree
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 1 teaspoon sea salt
- 2 cups baby spinach
- 0.25 cup, chopped fresh parsley
- 0.25 cup, toasted pumpkin seeds
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped red onion and sauté until translucent, about 5 minutes.
Add the minced garlic and sauté for an additional minute until fragrant.
Stir in the chopped celery, carrot, and zucchini. Cook for 5-7 minutes until the vegetables start to soften.
Add the pumpkin puree and vegetable broth to the pot, stirring well to combine.
Stir in the coconut milk, thyme, cumin, smoked paprika, black pepper, and sea salt.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth.
Return the blended soup to the pot, stir in the baby spinach, and let it wilt for about 2 minutes.
Adjust seasoning with additional salt and pepper if needed.
Serve the soup hot, garnished with fresh parsley and toasted pumpkin seeds.
Nutrition Facts
Calories |
1426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.1 g | 89% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 16.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7521 mg | 327% | |
| Total Carbohydrate | 176.8 g | 64% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 78.7 g | ||
| Protein | 42.9 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 679 mg | 52% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 5393 mg | 115% | |
*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.
