Whole30 Pumpkin Cream Soup
Warm up your kitchen with the creamy and flavorful Whole30 Pumpkin Cream Soup—an effortlessly healthy dish that embraces the comforting essence of fall. This dairy-free recipe combines velvety pumpkin puree and rich coconut milk with aromatic spices like cinnamon, nutmeg, and ginger to create a nourishing bowl of goodness. Sautéed onions and garlic add savory depth, while chicken or vegetable broth ensures a perfectly light consistency. Ready in just 35 minutes, this gluten-free and Whole30-approved soup is perfect as a cozy starter or a satisfying weekday meal. Pair it with a drizzle of coconut milk or a pinch of cinnamon for an elegant finish that brings out its autumnal charm. Ideal for meal prep, holiday gatherings, or anytime you crave a wholesome, seasonal dish!
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 1 cup Coconut milk
- 2 cups Chicken or vegetable broth
- 1 medium, chopped Onion
- 2 cloves, minced Garlic
- 2 tablespoons Olive oil
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Ground nutmeg
- 0.25 teaspoon Ground ginger
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and sauté for another 1-2 minutes, until fragrant.
Stir in the pumpkin puree, coconut milk, and chicken or vegetable broth.
Add the ground cinnamon, ground nutmeg, ground ginger, salt, and black pepper.
Bring the mixture to a simmer over medium-high heat, then reduce the heat to low.
Let the soup simmer for about 15 minutes, stirring occasionally.
Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can carefully transfer the soup to a blender in batches and blend until smooth, then return it to the pot.
Taste the soup and adjust seasoning if necessary.
Serve hot, garnished with a little extra drizzle of coconut milk or a sprinkle of cinnamon, if desired.
Nutrition Facts
Calories |
177 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 943 mg | 41% | |
| Total Carbohydrate | 20.0 g | 7% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 10.2 g | ||
| Protein | 2.8 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 61 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 401 mg | 9% | |
*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.
