Low Fat Pumpkin Vegetable Soup
Warm up your day with this hearty and healthy Low Fat Pumpkin Vegetable Soup, a flavorful blend of vibrant veggies and aromatic spices perfect for a cozy meal. This nourishing soup combines the natural sweetness of pumpkin puree with nutrient-rich carrots, celery, and red bell pepper, all simmered in a savory low-sodium vegetable broth. A touch of cumin, coriander, and thyme adds depth, while a finishing sprinkle of fresh parsley brightens every spoonful. Ready in just 45 minutes, this easy, low-fat recipe is ideal for a wholesome lunch or light dinner, offering a comforting bowlful of autumn-inspired goodness that’s rich in vitamins and low in calories. Serve it with warm crusty bread or on its own for a guilt-free treat that satisfies.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium red bell pepper, diced
- 2 cups pumpkin puree
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 0.5 teaspoon ground coriander
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup frozen peas
- 2 tablespoons fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and minced garlic, sautéing for about 3 minutes until the onion becomes translucent.
Stir in the diced carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Mix in the pumpkin puree and vegetable broth, stirring well to combine.
Add the dried thyme, ground cumin, ground coriander, salt, and black pepper. Stir to distribute the spices evenly.
Bring the soup to a gentle boil, then reduce the heat to low and let it simmer uncovered for 15 minutes.
Add the frozen peas and continue to simmer for another 5 minutes.
Remove the pot from heat and stir in the fresh chopped parsley.
Taste and adjust seasoning with additional salt and pepper if needed.
Serve hot and enjoy this nourishing, low-fat pumpkin vegetable soup.
Nutrition Facts
Calories |
694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1979 mg | 86% | |
| Total Carbohydrate | 98.5 g | 36% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 40.7 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 362 mg | 28% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 3154 mg | 67% | |
*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.
