Low Sodium Creamy Pumpkin Soup

Indulge in the comforting warmth of this Low Sodium Creamy Pumpkin Soup, a guilt-free delight perfect for cozy nights in. Crafted with wholesome ingredients like pumpkin puree, unsalted vegetable broth, and velvety coconut milk, this soup is a flavorful yet heart-healthy option for those watching their sodium intake. Aromatic spices such as nutmeg and cinnamon, paired with freshly sautéed onion and garlic, enhance the natural sweetness of the pumpkin, while fresh herbs like thyme and parsley add a fragrant finishing touch. Ready in just 40 minutes, this creamy, thick, and satisfying soup is ideal as a light lunch or a starters course for a fall-inspired dinner. Perfectly smooth and naturally rich, it’s a healthy yet decadent way to enjoy the flavors of the season without compromising on taste.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 3 cups Unsalted vegetable broth
• 1 cup Coconut milk
• 1 medium Yellow onion
• 3 large Garlic cloves
• 2 tablespoons Olive oil
• 0.5 teaspoons Ground nutmeg
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground black pepper
• 1 teaspoon Fresh thyme
• 2 tablespoons Fresh parsley

Directions

Step 1

Peel and finely chop the onion. Mince the garlic cloves.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic to the pot, and sauté until the onion is translucent, about 5 minutes.

Step 3

Stir in the pumpkin puree and unsalted vegetable broth. Bring the mixture to a gentle boil.

Step 4

Reduce the heat to low and simmer for 10 minutes, allowing the flavors to meld together.

Step 5

Add the coconut milk, nutmeg, cinnamon, and black pepper to the pot. Stir well to combine all ingredients.

Step 6

Simmer the soup for an additional 10 minutes, until it becomes creamy and thick.

Step 7

Remove the pot from the heat. Use an immersion blender to purée the soup until smooth. If an immersion blender is not available, carefully transfer the soup to a standing blender, blending in batches if necessary.

Step 8

Stir in the fresh thyme and adjust the seasoning to your taste, though remember to keep it low sodium by avoiding salt.

Step 9

Ladle the soup into bowls, garnish with fresh parsley, and serve warm.

Nutrition Facts

Serving size	(1617.1g)

Amount per serving	% Daily Value*
Calories	728.3

Total Fat 42.9g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 6.4g
Cholesterol 9.8mg	0%
Sodium 145.4mg	0%
Total Carbohydrate 84.6g	0%
Dietary Fiber 17.6g	0%
Total Sugars 40.4g
Protein 8.1g	0%

Vitamin D 0IU	0%
Calcium 255.4mg	0%
Iron 8.3mg	0%
Potassium 1660.6mg	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: 51.0%

Protein: 4.3%

Carbs: 44.7%