Low Fat Crema de Auyama (Pumpkin Cream Soup)

Indulge in the comforting warmth of Low Fat Crema de Auyama, a rich and creamy pumpkin soup that’s as nourishing as it is flavorful. This guilt-free twist on a traditional Latin American favorite features roasted pumpkin, sweet onions, and garlic blended to perfection with low-sodium vegetable broth and low-fat milk for a velvety texture without the heaviness. Infused with a hint of nutmeg and garnished with fresh parsley, this soup is a delightful combination of earthy, savory, and slightly sweet flavors. Perfect for a cozy fall evening or a light, satisfying lunch, this low-fat pumpkin cream soup is easy to prepare with simple ingredients and ready in just one hour. Serve it as a standout starter or pair it with crusty bread for a wholesome meal everyone will love! Keywords: low-fat pumpkin soup, crema de auyama, pumpkin cream soup, roasted pumpkin soup, healthy soup recipe.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1000 grams Pumpkin
• 1 medium Onion
• 2 whole Garlic cloves
• 750 milliliters Low-sodium vegetable broth
• 250 milliliters Low-fat milk
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Nutmeg
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

Preheat your oven to 220°C (428°F).

Step 2

Cut the pumpkin into large chunks and remove the seeds. Peel the onion and cut it into quarters.

Step 3

Place the pumpkin pieces and onion quarters on a roasting tray along with the garlic cloves in their skin.

Step 4

Drizzle the olive oil over the vegetables and sprinkle with salt and pepper. Toss everything to coat.

Step 5

Roast the vegetables in the preheated oven for 30 minutes, or until the pumpkin is tender and lightly browned.

Step 6

Remove the roasted garlic from its skin and place all roasted vegetables into a large pot.

Step 7

Add the low-sodium vegetable broth to the pot and bring to a boil over medium heat.

Step 8

Once boiling, reduce the heat to a simmer and cook for an additional 10 minutes, allowing the flavors to combine.

Step 9

Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup into a countertop blender in batches, blending until smooth.

Step 10

Return the pureed soup to the pot if necessary, stir in the low-fat milk, and warm through over low heat. Do not let it boil.

Step 11

Add nutmeg, and adjust seasoning with additional salt and black pepper to taste.

Step 12

Serve the soup hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(2207.3g)

Amount per serving	% Daily Value*
Calories	646.2

Total Fat 20.9g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 20mg	0%
Sodium 2955.8mg	0%
Total Carbohydrate 105.4g	0%
Dietary Fiber 8.3g	0%
Total Sugars 50.0g
Protein 21.5g	0%

Vitamin D 105IU	0%
Calcium 646.5mg	0%
Iron 10.4mg	0%
Potassium 4496.7mg	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: 27.0%

Protein: 12.4%

Carbs: 60.6%