Keto Pumpkin Vegetable Soup

Warm up with a bowl of velvety Keto Pumpkin Vegetable Soup, a low-carb comfort food perfect for cozy evenings or meal prepping. Bursting with flavor, this nutrient-packed soup combines hearty canned pumpkin puree with a medley of fresh vegetables like zucchini, celery, and carrots, all simmered in a fragrant blend of coconut milk, smoked paprika, and ground cumin. Finished with nutrient-rich baby spinach and garnished with fresh parsley and toasted pumpkin seeds, this creamy, dairy-free delight is as satisfying as it is wholesome. Ready in just 45 minutes and ideal for keto, vegan, and gluten-free diets, this soup is sure to become a fall favorite!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, chopped red onion
• 3 minced garlic cloves
• 2 medium, chopped celery stalks
• 1 medium, chopped carrot
• 1 large, chopped zucchini
• 15 ounces canned pumpkin puree
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 1 teaspoon sea salt
• 2 cups baby spinach
• 0.25 cup, chopped fresh parsley
• 0.25 cup, toasted pumpkin seeds

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped red onion and sauté until translucent, about 5 minutes.

Step 2

Add the minced garlic and sauté for an additional minute until fragrant.

Step 3

Stir in the chopped celery, carrot, and zucchini. Cook for 5-7 minutes until the vegetables start to soften.

Step 4

Add the pumpkin puree and vegetable broth to the pot, stirring well to combine.

Step 5

Stir in the coconut milk, thyme, cumin, smoked paprika, black pepper, and sea salt.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 20 minutes.

Step 7

Using an immersion blender, blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth.

Step 8

Return the blended soup to the pot, stir in the baby spinach, and let it wilt for about 2 minutes.

Step 9

Adjust seasoning with additional salt and pepper if needed.

Step 10

Serve the soup hot, garnished with fresh parsley and toasted pumpkin seeds.

Nutrition Facts

Serving size	(2673.9g)

Amount per serving	% Daily Value*
Calories	1426.2

Total Fat 69.1g	0%
Saturated Fat 13.5g	0%
Polyunsaturated Fat 16.2g
Cholesterol 8.5mg	0%
Sodium 7521.2mg	0%
Total Carbohydrate 176.8g	0%
Dietary Fiber 42.5g	0%
Total Sugars 78.7g
Protein 42.9g	0%

Vitamin D 0IU	0%
Calcium 678.7mg	0%
Iron 20.7mg	0%
Potassium 5393.1mg	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: 41.4%

Protein: 11.4%

Carbs: 47.1%