Creamy One-Pot Tomato Pumpkin Soup
This Creamy One-Pot Tomato Pumpkin Soup is a cozy, high-fibre, and diabetes-friendly option made with canned pumpkin, tomatoes, and creamy Greek yogurt. It’s a gluten-free, heart-healthy, one-pot meal perfect for fall and ready in under 40 minutes.
- Suitable for diets:
- DASH
- Gluten Free
- Heart-Healthy
- High-Fiber
- Low-Fat
- Low-Sodium
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Ingredients: Pumpkin, tomatoes, and Greek yogurt have a moderate to low glycemic index, minimizing spikes in blood sugar.
- No Added Sugars: Recipe avoids added sugar and uses unsweetened, no-salt-added canned goods.
- Good Source of Fibre: Tomatoes and pumpkin add soluble fibre, which helps with blood sugar regulation.
- Low in Carbs (Net): Most ingredients are naturally low in digestible carbohydrates.
- Balanced with Protein: Greek yogurt contributes protein, improving satiety and glycemic balance.
- Low in Sodium: Made with low-sodium broth and salt-free tomatoes—heart- and kidney-friendly.
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Equipment
- Medium Pot
- Immersion blender
Ingredients
- olive oil 1 tbsp
- onion (chopped) 1 small
- garlic (minced) 2 cloves
- pumpkin purée (canned, unsweetened, not pie filling) 1 cup
- tomatoes (diced, canned, no-salt-added ) 14 oz
- vegetable broth (low-sodium ) 2 cups
- smoked paprika 1 tsp
- dried thyme ½ tsp
- ground cinnamon ¼ tsp
- Greek yogurt (plain, 2% or higher for creaminess) ½ cup
- salt ¼ tsp
- pepper ⅛ tsp
Optional garnishes:
- roasted pumpkin seeds
- fresh basil
- swirl of yogurt
- Shredded Parmesan cheese
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Cooking Tips
- Use an Immersion Blender: For safety and less mess—no need to transfer hot soup to a blender.
- Make It Vegan: Use dairy-free yogurt (like coconut or cashew-based) for a creamy, plant-based version.
- Spice It Up: Add red pepper flakes or cayenne for a spicier version.
- Roast for Depth: Roast the tomatoes and garlic before blending for a deeper, smoky flavour.
- Creamier Texture: Use full-fat Greek yogurt or a splash of coconut cream if you want it richer.
- Prep Ahead: Make in advance—it tastes even better the next day!
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Instructions
- Heat olive oil in a medium pot over medium heat. Sauté onion for 3–4 minutes until soft and translucent. Add garlic and cook for another 30 seconds.1 tbsp olive oil, 1 small onion, 2 cloves garlic
- Stir in pumpkin purée, diced tomatoes, broth, smoked paprika, thyme, and cinnamon. Bring to a boil, then reduce heat and simmer uncovered for 15–20 minutes.1 cup pumpkin purée, 14 oz tomatoes, 2 cups vegetable broth, 1 tsp smoked paprika, ½ tsp dried thyme, ¼ tsp ground cinnamon
- Remove from heat. Use an immersion blender (or transfer carefully to a blender) to puree until smooth.
- Stir in Greek yogurt until creamy. Season with salt and pepper to taste.½ cup Greek yogurt, ¼ tsp salt, ⅛ tsp pepper
- Ladle into bowls and garnish with fresh basil, pumpkin seeds, a dollop of yogurt, or a sprinkle of parmesan cheese.roasted pumpkin seeds, fresh basil, swirl of yogurt, Shredded Parmesan cheese
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FAQ
- Can I freeze this soup?
Yes! Freeze in airtight containers for up to 2–3 months. Defrost and stir well after reheating. - Can I use fresh tomatoes instead of canned?
Absolutely—use about 2 cups of peeled and chopped fresh tomatoes; simmer longer to reduce excess water. - Is it okay to skip the yogurt?
Yes, but it will be less creamy. You can sub with coconut milk or cashew cream for a dairy-free version. - Can I use chicken broth instead of vegetable?
Yes, especially if you're not strictly vegetarian. Use low-sodium chicken broth for a richer flavour. - Is this soup suitable for kids?
Definitely! It's mildly spiced and naturally sweet from the pumpkin and tomatoes.
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Nutrition
Per serving
Calories: 103.8kcal
Carbohydrates: 13.8g
Fiber: 4.1g
Sugar: 6.8g
Fat: 4.1g
Saturated Fat: 0.6g
Trans Fat: 0.003g
Protein: 5g
Nutrition Facts
Creamy One-Pot Tomato Pumpkin Soup
Serving Size
1.5 cup
Amount per Serving
Calories
103.8
% Daily Value*
Fat
4.1
g
6
%
Saturated Fat
0.6
g
4
%
Trans Fat
0.003
g
Cholesterol
1.3
mg
0
%
Sodium
163.8
mg
7
%
Potassium
442
mg
13
%
Carbohydrates
13.8
g
5
%
Fiber
4.1
g
17
%
Sugar
6.8
g
8
%
Protein
5
g
10
%
Vitamin C
18
mg
22
%
Calcium
65.5
mg
7
%
Iron
1.5
mg
8
%
Magnesium
31.2
mg
8
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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