Low Fat Pumpkin Cream Soup
Warm up with a bowl of comforting and healthy Low Fat Pumpkin Cream Soup, a rich and velvety dish perfect for fall or anytime you crave a wholesome, hearty meal. This lightened-up version of a classic favorite combines the natural sweetness of pumpkin puree with aromatic spices like cinnamon, nutmeg, and ginger, creating an irresistible blend of flavors. Made with non-fat milk and low-sodium chicken broth, this creamy yet guilt-free soup is both nutritious and satisfying. Sautéed onions and garlic add depth, while a touch of olive oil enhances the smooth texture. Quick to prepare in just 40 minutes and topped with fresh chives for added freshness, this easy recipe serves as a perfect starter or a light main dish. Enjoy this low fat pumpkin soup as a cozy weeknight dinner or an elegant addition to your holiday menu!
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Recipe Information
Ingredients
- 15 ounces pumpkin puree
- 3 cups low-sodium chicken broth
- 1 cup non-fat milk
- 1 medium, chopped onion
- 2 cloves, minced garlic
- 1 tablespoon olive oil
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon, chopped for garnish fresh chives
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic to the pot, sauté until the onion is translucent, about 5 minutes.
Stir in the pumpkin puree, low-sodium chicken broth, non-fat milk, cinnamon, nutmeg, and ginger.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
Season the soup with salt and black pepper, adjusting to taste.
Remove the pot from the heat and let it cool slightly.
Carefully transfer the soup to a blender, working in batches if necessary, and blend until smooth. You can also use an immersion blender directly in the pot.
Return the blended soup to the pot and reheat it gently over low heat if needed.
Ladle the soup into bowls and garnish with freshly chopped chives before serving.
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 14 mg | 4% | |
| Sodium | 1555 mg | 68% | |
| Total Carbohydrate | 67.4 g | 25% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 35.9 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 472 mg | 36% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1526 mg | 32% | |
*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.
