Healthy and Easy Pumpkin Soup
User Reviews
5.0
18 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
55 mins
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Servings
8 cups
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Calories
105 kcal
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Course
Main Course
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Cuisine
American
Healthy and Easy Pumpkin Soup
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A simple puree of canned pumpkin, coconut milk, and warm spices comes together in this Healthy and Easy Pumpkin Soup!
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Ingredients
- ½ Tbsp. olive oil
- 1 sweet onion, diced
- 1 tablespoon minced garlic
- 1 teaspoon ground ginger
- 1 head cauliflower, florets diced (about 5 cups of florets total)
- 4 cups vegetable broth or chicken broth
- 1 (15 ounce) can unsweetened pumpkin puree (about 1.75 cups total)
- 1 tablespoon maple syrup (or brown sugar) (or for a slightly sweeter soup, use 2 tablespoons of maple syrup or brown sugar)
- 1 tsp. Salt, to taste
- 1/2 cup full-fat canned coconut milk (or substitute with heavy cream)
- Optional garnish: sliced green onions, chives, or sour cream
Instructions
- Heat oil in a large pot over medium heat. Add onion and sauté until soft and translucent (about 5-10 minutes). Add garlic and ginger and cook for about 1 more minute, stirring.
- Add cauliflower, broth, and pumpkin. Turn heat to high, bring to a boil; cover. Reduce heat to low and simmer (covered) for about 20-30 minutes or until cauliflower is tender.
- Stir in maple syrup, salt and coconut milk.
- Remove from heat and use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, just transfer the soup to a large blender and puree until smooth. Be careful with the hot soup!
Notes
- COOK'S TIPS:
- Possible Variations:
- I recommend using full-fat canned coconut milk (rather than lite coconut milk) because it will give the soup a rich, creamy texture. You can substitute with lite coconut milk if you prefer, however.
- Shake the can of coconut milk before you open it! This will make sure that the fat mixes with the coconut water. You want to make sure that you get the creamy fat in your soup -- not just the thin coconut water.
- This soup freezes well. Just allow the soup to cool to room temperature before sealing in an airtight container and freezing for up to 3 months.
- Use chicken broth or chicken stock instead of vegetable broth if you don't need a vegan soup.
- Use heavy cream instead of coconut milk if you don't need a vegan soup.
- While this recipe calls for the convenience of canned pumpkin, you can substitute with about 1.75 cups of your own roasted pumpkin puree.
- Add a dash of cayenne pepper or a dash of cinnamon for a spicy kick.
- Substitute brown sugar for the maple syrup.
- Garnish with sliced green onions or chives, sour cream (non-vegan), croutons, or an extra swirl of coconut milk
Nutrition Information
Show Details
Serving
1cup
Calories
105kcal
(5%)
Carbohydrates
15g
(5%)
Protein
2g
(4%)
Fat
4g
(6%)
Saturated Fat
3g
(15%)
Sodium
737mg
(31%)
Potassium
403mg
(12%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
8525IU
(171%)
Vitamin C
37.2mg
(41%)
Calcium
44mg
(4%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 8cups
Amount Per Serving
Calories 105 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 105kcal | 5% |
| Carbohydrates | 15g | 5% |
| Protein | 2g | 4% |
| Fat | 4g | 6% |
| Saturated Fat | 3g | 15% |
| Sodium | 737mg | 31% |
| Potassium | 403mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 8525IU | 171% |
| Vitamin C | 37.2mg | 41% |
| Calcium | 44mg | 4% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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