Low Fat Pumpkin Cream Soup

Cozy up with a comforting bowl of Low Fat Pumpkin Cream Soup, a healthier twist on a fall classic that doesn't skimp on flavor. This creamy, velvety soup combines the natural sweetness of pumpkin puree with warm spices like cinnamon, nutmeg, and ginger, creating a perfectly balanced dish that's both wholesome and satisfying. Made with non-fat milk and low-sodium chicken broth, this soup is a guilt-free indulgence, ideal for those seeking a lighter option. Sautéed garlic and onion add depth, while a garnish of fresh chives provides a touch of freshness to every spoonful. Ready in just 40 minutes, this quick and nutritious recipe makes four generous servings, perfect for a cozy weeknight dinner or an elegant starter for holiday gatherings. Enjoy all the flavors of autumn with this low-calorie, high-comfort soup that's as nourishing as it is delicious.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 15 ounces pumpkin puree
• 3 cups low-sodium chicken broth
• 1 cup non-fat milk
• 1 medium, chopped onion
• 2 cloves, minced garlic
• 1 tablespoon olive oil
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 0.25 teaspoon ground ginger
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon, chopped for garnish fresh chives

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and minced garlic to the pot, sauté until the onion is translucent, about 5 minutes.

Step 3

Stir in the pumpkin puree, low-sodium chicken broth, non-fat milk, cinnamon, nutmeg, and ginger.

Step 4

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

Step 5

Season the soup with salt and black pepper, adjusting to taste.

Step 6

Remove the pot from the heat and let it cool slightly.

Step 7

Carefully transfer the soup to a blender, working in batches if necessary, and blend until smooth. You can also use an immersion blender directly in the pot.

Step 8

Return the blended soup to the pot and reheat it gently over low heat if needed.

Step 9

Ladle the soup into bowls and garnish with freshly chopped chives before serving.

Nutrition Facts

Serving size	(1567.6g)

Amount per serving	% Daily Value*
Calories	576.4

Total Fat 28.3g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 4.6g
Cholesterol 13.5mg	0%
Sodium 1555.2mg	0%
Total Carbohydrate 67.4g	0%
Dietary Fiber 15.2g	0%
Total Sugars 35.9g
Protein 21.5g	0%

Vitamin D 100.0IU	0%
Calcium 472.1mg	0%
Iron 6.8mg	0%
Potassium 1526.2mg	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: 41.7%

Protein: 14.1%

Carbs: 44.2%