5 from 12 votes
Healthy and Easy Pumpkin Soup
This Healthy and Easy Pumpkin Soup combines pumpkin puree and cauliflower for a smooth, creamy texture with a gentle sweetness from maple syrup. The addition of ginger and garlic adds a subtle warmth, while coconut milk enriches the soup with creaminess. It is gently simmered then pureed for a comforting consistency that works well as a starter or light meal. Garnishes like green onions, chives, or sour cream can add freshness or tang as desired.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
8
cups
Calories:
105 kcal
Course:
Main Course
Cuisine:
American
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 cups
Amount Per Serving
Calories 105
% 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.