Low Carb Pumpkin Vegetable Soup

Warm up with a bowl of creamy, hearty Low Carb Pumpkin Vegetable Soup, a deliciously nutritious way to embrace cozy flavors without the extra carbs. This wholesome soup combines velvety pumpkin puree with nutrient-packed vegetables like cauliflower, zucchini, and celery, all simmered in a fragrant broth infused with hints of cumin and paprika. Perfect for meal prep or a comforting weeknight dinner, it’s blended to silky perfection, creating a satisfying texture with no need for cream. Ready in just 50 minutes, this low-carb, gluten-free, and dairy-free recipe is an excellent choice for anyone looking to enjoy a healthy yet indulgent dish. Garnished with fresh parsley for a bright finish, it’s the ultimate fall-inspired soup that fits seamlessly into keto-friendly and low-carb diets.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup Pumpkin puree
• 2 cups Cauliflower florets
• 1 large Zucchini
• 2 Celery stalks
• 1 medium Yellow onion
• 3 Garlic cloves
• 2 tablespoons Olive oil
• 4 cups Chicken or vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley

Directions

Step 1

Start by preparing the vegetables: chop the onion, zucchini, and celery into small, bite-sized pieces. Mince the garlic cloves.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing for about 3-4 minutes until the onion becomes translucent.

Step 3

Add the cauliflower florets, sliced zucchini, and celery to the pot. Stir well and continue to cook for another 5 minutes until the vegetables begin to soften.

Step 4

Stir in the pumpkin puree, mixing until well combined with the sautéed vegetables.

Step 5

Pour in the chicken or vegetable broth, ensuring the vegetables are fully submerged. Bring the mixture to a simmer.

Step 6

Add the ground cumin, paprika, salt, and black pepper to the pot. Stir well to distribute the spices evenly.

Step 7

Cover the pot, reduce the heat to low, and let the soup simmer for about 20-25 minutes until all the vegetables are tender.

Step 8

Once cooked, use an immersion blender to carefully blend the soup until smooth and creamy, or alternatively, transfer in batches to a blender and blend until desired consistency is reached. Be cautious of the hot liquid.

Step 9

Taste and adjust seasoning if necessary. Ladle the soup into bowls and garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1915.3g)

Amount per serving	% Daily Value*
Calories	681.5

Total Fat 39.0g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.7g
Cholesterol 4.9mg	0%
Sodium 8354.1mg	0%
Total Carbohydrate 72.2g	0%
Dietary Fiber 18.2g	0%
Total Sugars 37.8g
Protein 18.7g	0%

Vitamin D 0IU	0%
Calcium 300.9mg	0%
Iron 8.8mg	0%
Potassium 2408.8mg	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: 49.1%

Protein: 10.5%

Carbs: 40.4%