Low Sodium Creamy Pumpkin Soup
Indulge in the velvety goodness of Low Sodium Creamy Pumpkin Soup, a wholesome and flavorful twist on classic autumn comfort food. This recipe is perfect for anyone seeking healthy, heart-friendly options, as it relies on unsalted vegetable broth and aromatic spices like nutmeg, cinnamon, and black pepper to deliver rich layers of flavor without added sodium. Creamy coconut milk lends a luscious texture, while fresh thyme and parsley provide a vibrant finish. With a quick prep time of just 15 minutes, this soup comes together in under an hour, making it a convenient yet impressive dish for cozy family dinners or entertaining guests. Whether served as a comforting starter or paired with crusty bread for a satisfying main, this aromatic pumpkin soup is a surefire crowd-pleaser. Perfect for fall, it’s the ultimate low-sodium soup recipe that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 3 cups Unsalted vegetable broth
- 1 cup Coconut milk
- 1 medium Yellow onion
- 3 large Garlic cloves
- 2 tablespoons Olive oil
- 0.5 teaspoons Ground nutmeg
- 0.5 teaspoons Ground cinnamon
- 0.25 teaspoons Ground black pepper
- 1 teaspoon Fresh thyme
- 2 tablespoons Fresh parsley
Instructions
Peel and finely chop the onion. Mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic to the pot, and sauté until the onion is translucent, about 5 minutes.
Stir in the pumpkin puree and unsalted vegetable broth. Bring the mixture to a gentle boil.
Reduce the heat to low and simmer for 10 minutes, allowing the flavors to meld together.
Add the coconut milk, nutmeg, cinnamon, and black pepper to the pot. Stir well to combine all ingredients.
Simmer the soup for an additional 10 minutes, until it becomes creamy and thick.
Remove the pot from the heat. Use an immersion blender to purée the soup until smooth. If an immersion blender is not available, carefully transfer the soup to a standing blender, blending in batches if necessary.
Stir in the fresh thyme and adjust the seasoning to your taste, though remember to keep it low sodium by avoiding salt.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.9 g | 55% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 145 mg | 6% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 40.4 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 255 mg | 20% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1661 mg | 35% | |
*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.
