Low Fat Creamy Pumpkin Soup

Warm up with a bowl of comforting yet guilt-free indulgence with our Low Fat Creamy Pumpkin Soup! This velvety soup is made with wholesome pumpkin purée, aromatic spices like cinnamon and nutmeg, and a luscious swirl of fat-free Greek yogurt for a creamy texture without the extra calories. Lightly sautéed onions and garlic add a depth of flavor, while low-sodium vegetable broth keeps it light and nourishing. Perfect for cozy weeknights or festive fall gatherings, this quick and easy recipe takes just 45 minutes from start to finish and is garnished with fresh parsley for a vibrant finish. Healthy, hearty, and bursting with autumnal flavors, this low-fat pumpkin soup is the ultimate go-to for a nutritious yet satisfying meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 800 grams Pumpkin purée
• 750 milliliters Low-sodium vegetable broth
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 120 grams Fat-free Greek yogurt
• 1 tablespoon Olive oil
• 0.5 teaspoon Ground cinnamon
• 0.25 teaspoon Ground nutmeg
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped (for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the pumpkin purée to the pot and stir well to combine with the onion and garlic.

Step 5

Pour in the vegetable broth and stir, bringing the mixture to a gentle simmer.

Step 6

Season with ground cinnamon, ground nutmeg, salt, and black pepper.

Step 7

Reduce the heat to low and let the soup simmer for 20 minutes, stirring occasionally.

Step 8

Remove the pot from heat and let it cool slightly.

Step 9

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

Step 10

Return the soup to the pot if necessary, then stir in the fat-free Greek yogurt until fully incorporated. Warm over low heat without bringing it to a boil.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Serve hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(1820.5g)

Amount per serving	% Daily Value*
Calories	589.7

Total Fat 16.0g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 8mg	0%
Sodium 1718.7mg	0%
Total Carbohydrate 94.7g	0%
Dietary Fiber 26.2g	0%
Total Sugars 39.2g
Protein 23.4g	0%

Vitamin D 0IU	0%
Calcium 451.3mg	0%
Iron 12.3mg	0%
Potassium 2692.7mg	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: 23.4%

Protein: 15.2%

Carbs: 61.5%