Healthy and Easy Pumpkin Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
45 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
Description
The Healthy and Easy Pumpkin Soup uses key ingredients including pumpkin puree, cauliflower florets, and vegetable broth to create its base. Onion, garlic, and ground ginger are sautéed to build flavor before simmering the pumpkin and cauliflower until tender. The soup is then pureed until smooth and finished with maple syrup, salt, and coconut milk for a balanced blend of sweet and creamy notes.
The flavor leans toward softly spiced and naturally sweetened, complemented by the gentle earthiness of cauliflower. The texture is creamy but light, achieved through pureeing and the addition of coconut milk rather than heavy cream. This gives the soup body without overwhelming richness.
This soup suits cool weather or anytime a warming, vegetable-based starter or light lunch is wanted. It pairs well with simple breads or can be garnished with fresh green onions, chives, or a dollop of sour cream to add brightness or contrast. The recipe offers flexibility with broth type and sweetener according to preferences.
Notes suggest using full-fat canned coconut milk for a richer texture and recommend shaking the can to mix fat before using. The soup can be frozen for up to 3 months after cooling. Variations include adding a dash of cayenne or cinnamon for spice and substituting brown sugar for maple syrup. Homemade roasted pumpkin puree can replace the canned version.
Ingredients
- ½ Tbsp. olive oil
- 1 onion sweet, diced
- 1 tablespoon garlic minced
- 1 teaspoon ground ginger
- 1 cauliflower about 5 cups of florets total, diced florets from head
- 4 cups vegetable broth or chicken broth
- 1 (15 ounce) pumpkin puree about 1.75 cups total, unsweetened, canned
- 1 tablespoon maple syrup or for a slightly sweeter soup, use 2 tablespoons of maple syrup or brown sugar, or brown sugar
- 1 tsp. salt to taste
- 1/2 cup coconut milk or substitute with heavy cream, full-fat, canned
- green onion optional garnish
- chive
- 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
- Use full-fat canned coconut milk and shake well before opening for a creamy texture.
- This soup can be cooled and frozen in an airtight container for up to 3 months.
- Substitute brown sugar for maple syrup if preferred, or add a dash of cayenne or cinnamon to vary the flavor.
- Freshly roasted pumpkin puree can replace canned pumpkin for a homemade touch.
- Garnish with green onions, chives, or sour cream to add contrast and freshness.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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