Low Carb Pumpkin Vegetable Soup
Warm up your kitchen with this hearty, homemade Low Carb Pumpkin Vegetable Soup, a vibrant blend of nutritious veggies and fall-inspired flavors. Combining creamy pumpkin puree, cauliflower, zucchini, celery, and aromatic garlic and onion, this low-carb recipe is brimming with vitamins and fiber, making it a wholesome choice for cozy lunches or light dinners. Spiced with ground cumin and paprika, the soup boasts a subtle warmth and depth of flavor that’s perfect for chilly evenings. Ready in under an hour, it’s a fuss-free, one-pot meal that’s also keto-friendly and gluten-free. Serve this velvety soup with a sprinkle of fresh parsley for a touch of brightness and elegance—comfort food at its healthiest, deliciously tailored for autumn cravings.
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Recipe Information
Ingredients
- 1 cup Pumpkin puree
- 2 cups Cauliflower florets
- 1 large Zucchini
- 2 Celery stalks
- 1 medium Yellow onion
- 3 Garlic cloves
- 2 tablespoons Olive oil
- 4 cups Chicken or vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Start by preparing the vegetables: chop the onion, zucchini, and celery into small, bite-sized pieces. Mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing for about 3-4 minutes until the onion becomes translucent.
Add the cauliflower florets, sliced zucchini, and celery to the pot. Stir well and continue to cook for another 5 minutes until the vegetables begin to soften.
Stir in the pumpkin puree, mixing until well combined with the sautéed vegetables.
Pour in the chicken or vegetable broth, ensuring the vegetables are fully submerged. Bring the mixture to a simmer.
Add the ground cumin, paprika, salt, and black pepper to the pot. Stir well to distribute the spices evenly.
Cover the pot, reduce the heat to low, and let the soup simmer for about 20-25 minutes until all the vegetables are tender.
Once cooked, use an immersion blender to carefully blend the soup until smooth and creamy, or alternatively, transfer in batches to a blender and blend until desired consistency is reached. Be cautious of the hot liquid.
Taste and adjust seasoning if necessary. Ladle the soup into bowls and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 8354 mg | 363% | |
| Total Carbohydrate | 72.2 g | 26% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 37.8 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2409 mg | 51% | |
*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.
