Easy Pureed One-Pot Pumpkin Soup
Indulge in the warmth of this ridiculously easy Pumpkin Soup. Quick to prepare and deeply satisfying, this soup is a perfect embodiment of fall flavors, offering a comforting, nutritious meal that effortlessly complements any autumnal table.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Low-Carb
- Low-Fat
- Vegetarian
Why Diabetes Friendly?
- Low in sugar: The soup uses pure maple syrup for sweetness, which is added in a controlled amount, not significantly impacting the overall sugar content.
- High in fiber: Pumpkin is a good source of dietary fiber, which is beneficial for blood sugar control.
- Healthy fats: The olive oil and light coconut milk provide healthy fats that are essential for a balanced diet, without adversely affecting blood glucose levels.
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Ingredients
- olive oil 2 tbsp
- onion (diced) 1
- garlic (minced) 1 clove
- pumpkin (pureed) 3 cups
- vegetable broth (low sodium, or chicken broth) 3 1/2 cups
- coconut milk (canned, lite) 1/2 cup
- maple syrup 1 tbsp
- salt ½ tsp
- pepper (ground) ¼ tsp
- cinnamon (ground) ¼ tsp
- chili powder (optional) ¼ tsp
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Cooking Tips
- Blending the soup: For a smooth consistency, blend the soup well using an immersion blender directly in the pot, or carefully transfer to a regular blender. If using a regular blender, blend in batches if needed to avoid overfilling.
- Coconut milk drizzle: For an appealing presentation and a hint of creaminess, drizzle the reserved coconut milk over each bowl just before serving.
- Adjusting thickness: If the soup is too thick after blending, you can adjust the consistency by adding a bit more vegetable or chicken stock until you reach your desired thickness.
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Instructions
- Heat oil over medium heat in a medium size pot, add onion, sauté until softened and translucent, about 5 minutes. Add garlic, sauté for 30 seconds.2 tbsp olive oil, 1 onion, 1 clove garlic
- Add the rest of the soup ingredients, bring to a simmer and cook for 5-10 minutes.3 cups pumpkin, 3 1/2 cups vegetable broth, 1/2 cup coconut milk, 1 tbsp maple syrup, ½ tsp salt, ¼ tsp pepper, ¼ tsp cinnamon, ¼ tsp chili powder
- Blend using an immersion blender or transfer to a blender and mix until smooth.
- Distribute the soup between 4 bowls, drizzle approximately one teaspoon of coconut milk over each bowl.
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FAQ
- Can I use fresh pumpkin instead of canned?
Yes, fresh cooked pumpkin, pureed until smooth, is a great alternative to canned pumpkin and can enhance the soup with a richer flavor. - Is there a substitute for maple syrup?
If you prefer not to use maple syrup, you can substitute it with honey (for non-vegan option) or agave syrup. Alternatively, you can omit the sweetener altogether depending on your taste preference. - How can I store leftovers?
Leftover pumpkin soup can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stove or in the microwave when ready to serve. - Can I freeze this soup?
Yes, this pumpkin soup freezes well. Cool it completely and store it in freezer-safe containers, leaving some space for expansion. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
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Nutrition
Per serving
Calories: 184.9kcal
Carbohydrates: 24.8g
Fiber: 6.8g
Sugar: 11.1g
Fat: 9.2g
Saturated Fat: 2.9g
Trans Fat:
Protein: 3.3g
Nutrition Facts
Easy Pureed One-Pot Pumpkin Soup
Amount per Serving
Calories
184.9
% Daily Value*
Fat
9.2
g
14
%
Saturated Fat
2.9
g
18
%
Sodium
324.6
mg
14
%
Potassium
437.7
mg
13
%
Carbohydrates
24.8
g
8
%
Fiber
6.8
g
28
%
Sugar
11.1
g
12
%
Protein
3.3
g
7
%
Vitamin C
10
mg
12
%
Calcium
63.4
mg
6
%
Iron
2.7
mg
15
%
Magnesium
46.7
mg
12
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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