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.
Servings: 4
Calories: 103.8kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion chopped
- 2 cloves garlic minced
- 1 cup pumpkin purée canned, unsweetened, not pie filling
- 14 oz tomatoes diced, canned, no-salt-added
- 2 cups vegetable broth low-sodium
- 1 tsp smoked paprika
- ½ tsp dried thyme
- ¼ tsp ground cinnamon
- ½ cup Greek yogurt plain, 2% or higher for creaminess
- ¼ tsp salt
- ⅛ tsp pepper
Optional garnishes:
- roasted pumpkin seeds
- fresh basil
- swirl of yogurt
- Shredded Parmesan cheese
Equipment
- Medium Pot
- Immersion blender
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
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!
Nutrition
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.