Heart-Healthy Crema de Auyama (Pumpkin Cream Soup)

Cozy up with a bowl of Heart-Healthy Crema de Auyama (Pumpkin Cream Soup), a velvety and nutritious dish that’s perfect for cooler days. This Dominican-inspired recipe combines the natural sweetness of pumpkin or butternut squash with creamy coconut milk, aromatic spices like cumin and nutmeg, and just a hint of garlic for a robust flavor profile. Low-sodium vegetable broth and a drizzle of olive oil make this delightfully light yet satisfying soup a heart-smart choice. Pureed to silky perfection, this dairy-free and vegan-friendly soup is as nourishing as it is indulgent. Serve it garnished with fresh cilantro for a pop of color and flavor, and enjoy a restaurant-quality dish made in just 45 minutes. Perfect for a wholesome lunch or a comforting dinner, this recipe is a must-try for anyone seeking a delicious and healthy way to elevate their fall menu.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 cups pumpkin or butternut squash (peeled and cubed)
• 2 tablespoons olive oil
• 1 medium yellow onion (chopped)
• 2 cloves garlic (minced)
• 4 cups low-sodium vegetable broth
• 1 cup coconut milk
• 1 teaspoon ground cumin
• 0.5 teaspoon ground nutmeg
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro (for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook until soft and translucent, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another 1 minute, being careful not to burn the garlic.

Step 4

Add the cubed pumpkin or butternut squash to the pot.

Step 5

Pour in the low-sodium vegetable broth, and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot, and let it simmer until the pumpkin is tender, about 20 minutes.

Step 7

Remove the pot from heat and let it cool slightly.

Step 8

Carefully use an immersion blender to puree the soup until smooth. Alternatively, blend it in batches in a countertop blender.

Step 9

Return the soup to the pot (if using a countertop blender) and stir in the coconut milk, ground cumin, ground nutmeg, sea salt, and black pepper.

Step 10

Warm the soup over low heat, stirring occasionally, until heated through, but do not let it boil.

Step 11

Adjust seasoning with additional salt and pepper if needed.

Step 12

Serve the soup hot, garnished with fresh cilantro.

Nutrition Facts

Serving size	(2304.9g)

Amount per serving	% Daily Value*
Calories	896.1

Total Fat 30.5g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1810.2mg	0%
Total Carbohydrate 161.5g	0%
Dietary Fiber 21.7g	0%
Total Sugars 44.7g
Protein 11.7g	0%

Vitamin D 0IU	0%
Calcium 570.3mg	0%
Iron 9.4mg	0%
Potassium 4604.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.4%

Protein: 4.8%

Carbs: 66.8%