Low Fat Creamy Pumpkin Soup
Warm up your table with this Low Fat Creamy Pumpkin Soup, a guilt-free comfort food that perfectly balances rich flavors and wholesome ingredients. Made with velvety pumpkin purée, a touch of Greek yogurt for creaminess, and a hint of warm spices like cinnamon and nutmeg, this soup is both nourishing and satisfying. With just one tablespoon of olive oil and a base of low-sodium vegetable broth, this lighter version of the classic creamy pumpkin soup fits seamlessly into a healthy lifestyle. It's ready in under 45 minutes and uses simple kitchen staples, making it ideal for busy weeknights or a cozy fall lunch. Garnish with freshly chopped parsley for a burst of freshness and serve with your favorite crusty bread for an irresistible pairing. Perfect for anyone seeking a warm, nutritious, and delicious meal, this low-fat pumpkin soup is as comforting as it is good for you!
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Recipe Information
Ingredients
- 800 grams Pumpkin purée
- 750 milliliters Low-sodium vegetable broth
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 120 grams Fat-free Greek yogurt
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Ground nutmeg
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the pumpkin purée to the pot and stir well to combine with the onion and garlic.
Pour in the vegetable broth and stir, bringing the mixture to a gentle simmer.
Season with ground cinnamon, ground nutmeg, salt, and black pepper.
Reduce the heat to low and let the soup simmer for 20 minutes, stirring occasionally.
Remove the pot from heat and let it cool slightly.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, transfer the soup to a blender in batches and blend until smooth.
Return the soup to the pot if necessary, then stir in the fat-free Greek yogurt until fully incorporated. Warm over low heat without bringing it to a boil.
Taste and adjust seasoning if necessary.
Serve hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
590 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1719 mg | 75% | |
| Total Carbohydrate | 94.7 g | 34% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 39.2 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 451 mg | 35% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2693 mg | 57% | |
*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.
