Low Fat Pumpkin Vegetable Soup

Warm up your soul with this wholesome and hearty Low Fat Pumpkin Vegetable Soup, a perfect blend of fall-inspired flavors and nutrient-packed ingredients. This vibrant dish combines creamy pumpkin puree with fresh vegetables like carrots, celery, and red bell pepper, all brought together with aromatic spices like thyme, cumin, and coriander. Simmered in a base of low-sodium vegetable broth, this soup is a deliciously light yet satisfying choice for a healthy weeknight dinner or a comforting lunch. With just 15 minutes of prep time and 30 minutes on the stove, this easy, vegan-friendly recipe is both quick and nutritious. Garnished with a sprinkle of fresh parsley, it's a low-calorie recipe that's big on flavor—ideal for those looking to enjoy a cozy, guilt-free meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 2 cups pumpkin puree
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 0.5 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup frozen peas
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the chopped onion and minced garlic, sautéing for about 3 minutes until the onion becomes translucent.

Step 3

Stir in the diced carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Mix in the pumpkin puree and vegetable broth, stirring well to combine.

Step 5

Add the dried thyme, ground cumin, ground coriander, salt, and black pepper. Stir to distribute the spices evenly.

Step 6

Bring the soup to a gentle boil, then reduce the heat to low and let it simmer uncovered for 15 minutes.

Step 7

Add the frozen peas and continue to simmer for another 5 minutes.

Step 8

Remove the pot from heat and stir in the fresh chopped parsley.

Step 9

Taste and adjust seasoning with additional salt and pepper if needed.

Step 10

Serve hot and enjoy this nourishing, low-fat pumpkin vegetable soup.

Nutrition Facts

Serving size	(1992.2g)

Amount per serving	% Daily Value*
Calories	693.7

Total Fat 29.9g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.1g
Cholesterol 9.8mg	0%
Sodium 1979.2mg	0%
Total Carbohydrate 98.5g	0%
Dietary Fiber 28.5g	0%
Total Sugars 40.7g
Protein 15.0g	0%

Vitamin D 0IU	0%
Calcium 361.9mg	0%
Iron 12.3mg	0%
Potassium 3154.4mg	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: 37.2%

Protein: 8.3%

Carbs: 54.5%