Low Fat Pumpkin Soup in Microwave
Warm up with this quick and creamy Low Fat Pumpkin Soup made effortlessly in the microwave! This healthy recipe combines the rich flavor of pumpkin puree with the lightness of low-fat milk and low-sodium vegetable broth, all perfectly seasoned with a hint of nutmeg, garlic, and onion powder. Ready in just 15 minutes, this soup is a time-saving option for busy weeknights without compromising on taste or nutrition. With only a teaspoon of olive oil for added silkiness and a garnish of fresh parsley for a pop of freshness, it’s a guilt-free comfort food that’s both satisfying and nutritious. Perfect as a light starter or paired with crusty bread for a wholesome meal, this one-bowl recipe is a must-try for soup lovers looking for convenience and flavor!
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Recipe Information
Ingredients
- 400 grams Pumpkin puree
- 500 milliliters Low-sodium vegetable broth
- 125 milliliters Low-fat milk
- 0.5 teaspoons Onion powder
- 0.5 teaspoons Garlic powder
- 0.25 teaspoons Ground nutmeg
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 teaspoons Olive oil
- 1 tablespoon Fresh parsley (optional, for garnish)
Instructions
In a large, microwave-safe bowl, combine the pumpkin puree, vegetable broth, and low-fat milk. Whisk until smooth.
Stir in the onion powder, garlic powder, ground nutmeg, salt, and black pepper. Mix well to ensure the seasonings are evenly distributed.
Cover the bowl loosely with a microwave-safe lid or microwave-safe plastic wrap, leaving a small vent for steam to escape.
Microwave the mixture on high for 5 minutes. Carefully remove the bowl, stir the soup, and microwave for an additional 3-5 minutes, or until the soup is heated through.
Remove the bowl from the microwave and stir in the olive oil to add a touch of creaminess.
Taste the soup and adjust seasoning, if needed. Ladle the soup into serving bowls.
Garnish with fresh parsley, if desired, before serving.
Nutrition Facts
Calories |
458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.1 g | 36% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 1003 mg | 44% | |
| Total Carbohydrate | 46.2 g | 17% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 20.7 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 293 mg | 23% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1259 mg | 27% | |
*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.
