Low Sodium Pumpkin Vegetable Soup
Warm, comforting, and packed with wholesome flavors, this Low Sodium Pumpkin Vegetable Soup is the perfect recipe for a nutritious, heart-healthy meal. Made with creamy pumpkin puree, fresh carrots, celery, zucchini, and aromatic herbs like thyme and parsley, this soup delivers rich taste without the excess salt. The low-sodium vegetable broth ensures this dish is perfect for those watching their sodium intake, while warming spices like cumin and coriander add a delightful depth of flavor. Ready in under an hour, this one-pot wonder is ideal for a simple lunch or a cozy dinner. Serve it piping hot with a sprinkle of fresh parsley for a burst of color and freshness.
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 4 cups Low-sodium vegetable broth
- 1 large Carrot
- 2 Celery stalk
- 1 medium Zucchini
- 1 small Onion
- 2 Garlic clove
- 2 tablespoons Olive oil
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 1 teaspoon Fresh thyme
- 2 tablespoons Fresh parsley
Instructions
Peel and finely chop the onion. Mince the garlic cloves.
Wash and dice the carrot, celery stalks, and zucchini into small even pieces.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until onions are translucent, about 3-4 minutes.
Add the diced carrots, celery, and zucchini to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Stir in the pumpkin puree, ensuring it is well combined with the vegetables.
Pour in the low-sodium vegetable broth and add the ground black pepper, ground cumin, and ground coriander. Stir to combine all ingredients thoroughly.
Bring the soup to a gentle simmer and cook for 15-20 minutes, until the vegetables are tender.
Stir in the fresh thyme and half of the parsley. Taste and adjust seasoning if needed.
Serve hot, garnished with the remaining fresh parsley.
Nutrition Facts
Calories |
768 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 2608 mg | 113% | |
| Total Carbohydrate | 89.5 g | 33% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 42.2 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 331 mg | 25% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2922 mg | 62% | |
*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.
