Low Sodium Pumpkin Cream Soup
Indulge in the cozy warmth of autumn with this Low Sodium Pumpkin Cream Soup, a velvety blend of wholesome ingredients perfect for any occasion. This healthier take on classic pumpkin soup combines creamy pumpkin puree with the aromatic richness of sautéed onions, garlic, and a touch of ground cinnamon and nutmeg for a hint of spice. Using low-sodium vegetable broth ensures a heart-friendly base without compromising flavor. To elevate the dish, heavy cream adds a luscious texture while fresh thyme imparts a subtle herbal aroma. Toasted pumpkin seeds make for the perfect crunchy garnish, adding depth and flair to every bowl. Ready in under an hour, this comforting, nutrient-packed soup is a cozy, guilt-free meal that’s ideal for family dinners or as a festive starter at holiday gatherings.
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 3 cups Low-sodium vegetable broth
- 2 tablespoons Unsalted butter
- 1 medium Onion, finely chopped
- 2 cloves Garlic cloves, minced
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Ground nutmeg
- 0.25 teaspoon Ground black pepper
- 0.5 cup Heavy cream
- 1 teaspoon Fresh thyme leaves
- 1 tablespoon Olive oil
- 0.25 cup Pumpkin seeds, toasted
Instructions
In a large pot, heat the olive oil and unsalted butter over medium heat until the butter has melted.
Add the finely chopped onion to the pot and sauté until translucent, about 5 minutes.
Add the minced garlic to the onion and cook for an additional 1-2 minutes until fragrant.
Stir in the ground cinnamon, ground nutmeg, and ground black pepper, cooking for about 30 seconds to toast the spices.
Add the pumpkin puree and stir well to combine with the onion, garlic, and spices.
Pour in the low-sodium vegetable broth and stir to mix thoroughly.
Bring the soup to a simmer, then reduce the heat and let it cook for 20 minutes, stirring occasionally.
After 20 minutes, remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer the soup to a countertop blender in batches.
Stir in the heavy cream and fresh thyme leaves, mixing until completely incorporated.
Return the pot to low heat and cook for an additional 5 minutes to warm the cream through.
Taste the soup and adjust any seasonings if necessary. Remember to keep it low sodium.
Ladle the soup into bowls and garnish with toasted pumpkin seeds before serving.
Nutrition Facts
Calories |
1262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.2 g | 135% | |
| Saturated Fat | 46.5 g | 233% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 539 mg | 23% | |
| Total Carbohydrate | 66.6 g | 24% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 23.9 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 233 mg | 18% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2013 mg | 43% | |
*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.
