Heart-Healthy Creamy Pumpkin Soup
Rich, velvety, and brimming with autumnal flavors, this Heart-Healthy Creamy Pumpkin Soup is the perfect blend of comfort and nutrition. Made with wholesome ingredients like pumpkin purée, low-sodium vegetable broth, and unsweetened almond milk, this dairy-free recipe is thoughtfully crafted to be both light and satisfying. A hint of ground nutmeg and cinnamon adds warmth, while fresh thyme lends an earthy finish, making every bite feel like a hug in a bowl. The quick 10-minute prep and 25-minute cook time mean you can enjoy this nourishing dish any night of the week. Perfect as a starter or a cozy meal on its own, this soup is a heart-smart choice for healthy eating without compromising on flavor.
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Ingredients
- 450 grams pumpkin puree
- 750 milliliters low-sodium vegetable broth
- 240 milliliters unsweetened almond milk
- 1 tablespoon olive oil
- 1 whole medium onion
- 3 whole garlic cloves
- 1 teaspoon ground nutmeg
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 1 tablespoon fresh thyme leaves
Directions
Step 1
Finely chop the onion and mince the garlic cloves.
Step 2
In a large pot, heat the olive oil over medium heat.
Step 3
Add the chopped onion to the pot and sauté for 4-5 minutes until the onion becomes translucent.
Step 4
Stir in the minced garlic and cook for an additional minute, being careful not to burn the garlic.
Step 5
Add the pumpkin puree to the pot and stir to combine with the onion and garlic mixture.
Step 6
Pour in the low-sodium vegetable broth and unsweetened almond milk, stirring well to create a smooth mixture.
Step 7
Add the ground nutmeg, ground cinnamon, black pepper, and sea salt to the soup. Stir to ensure the spices are evenly distributed.
Step 8
Bring the soup to a gentle simmer and let it cook for 15 minutes, stirring occasionally.
Step 9
Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a blender, blend until smooth, and return it to the pot.
Step 10
Taste the soup and adjust seasoning if necessary.
Step 11
Sprinkle fresh thyme leaves over the soup just before serving.
Step 12
Ladle the soup into bowls and serve warm.
Nutrition Facts
| Serving size | (1600.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 542.8 |
| Total Fat 30.8g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 5.5g | |
| Cholesterol 9mg | 0% |
| Sodium 1821.5mg | 0% |
| Total Carbohydrate 62.7g | 0% |
| Dietary Fiber 16.7g | 0% |
| Total Sugars 22.5g | |
| Protein 8.4g | 0% |
| Vitamin D 89.1IU | 0% |
| Calcium 640.7mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 1850.7mg | 0% |
Source of Calories