Heart-Healthy Pumpkin Vegetable Soup

Warm, comforting, and packed with nutrition, this Heart-Healthy Pumpkin Vegetable Soup is the perfect dish for cozy nights or a wholesome lunch. Made with fresh pumpkin, nutrient-rich kale, and aromatic vegetables like carrots, celery, and onion, this velvety soup offers a delightful blend of earthy flavors and subtle spices, including cinnamon and nutmeg. Cooked with low-sodium vegetable broth and finished with a sprinkle of fresh parsley, this recipe is both heart-friendly and full of vibrant seasonal ingredients. It's easy to prepare, taking just under an hour, and provides a nourishing option for anyone looking to enjoy a flavorful, plant-based meal. Perfect for meal prep or a family dinner, this soup is a delicious way to embrace healthy eating without compromising on comfort or taste.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 kg pumpkin
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrot, diced
• 2 pieces celery stalks, diced
• 3 pieces garlic cloves, minced
• 1 liters low-sodium vegetable broth
• 1 piece bay leaf
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 100 grams kale, chopped
• 0 to taste salt
• 0 to taste black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Peel the pumpkin, remove seeds, and cut it into small cubes.

Step 2

In a large pot, heat olive oil over medium heat.

Step 3

Add the diced onion, carrot, and celery, stirring occasionally, until vegetables are tender, about 5-7 minutes.

Step 4

Add the minced garlic and sauté for another 1 minute until fragrant.

Step 5

Stir in the cubed pumpkin, then pour the low-sodium vegetable broth over the vegetables.

Step 6

Add the bay leaf, ground cinnamon, and ground nutmeg to the pot and bring to a boil.

Step 7

Once boiling, reduce the heat and let the soup simmer uncovered until pumpkin is tender, about 20 minutes.

Step 8

Remove the bay leaf and discard.

Step 9

Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the soup to a blender in batches, blending until smooth, then return to the pot.

Step 10

Stir in the chopped kale and let it cook for an additional 5 minutes, or until wilted.

Step 11

Season with salt and black pepper to taste.

Step 12

Serve hot, garnished with fresh chopped parsley.

Nutrition Facts

Serving size	(2459.8g)

Amount per serving	% Daily Value*
Calories	752.9

Total Fat 30.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3150.3mg	0%
Total Carbohydrate 115.6g	0%
Dietary Fiber 15.0g	0%
Total Sugars 44.0g
Protein 18.2g	0%

Vitamin D 0IU	0%
Calcium 552.8mg	0%
Iron 12.4mg	0%
Potassium 5573.2mg	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: 34.1%

Protein: 9.0%

Carbs: 56.9%