Low Sodium Crema de Auyama (Pumpkin Cream Soup)

Elevate your soup game with this Low Sodium Crema de Auyama (Pumpkin Cream Soup), a velvety and heartwarming recipe brimming with natural flavors. Combining the sweetness of tender pumpkin with the richness of creamy coconut milk, this dish is masterfully seasoned with ground cumin, a hint of cinnamon, and black pepper for a perfectly balanced bowl of comfort. Crafted with low sodium vegetable broth, it’s a healthier take on the classic Latin American favorite, making it ideal for those watching their salt intake. Topped with fresh cilantro, crunchy toasted pumpkin seeds, and a squeeze of zesty lime, this elegant soup is as vibrant in taste as it is in presentation. Perfect for cozy weeknights or serving as a starter for a festive gathering, this simple one-pot recipe delivers robust flavor and warm satisfaction in every spoonful.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pounds pumpkin
• 2 tablespoons olive oil
• 1 large onion
• 3 units garlic cloves
• 4 cups low sodium vegetable broth
• 1 cup coconut milk
• 1 teaspoon ground cumin
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon black pepper
• 2 tablespoons chopped fresh cilantro
• 0.25 cup pumpkin seeds
• 4 units lime wedges

Directions

Step 1

Start by preparing the pumpkin. Peel and cut the pumpkin into 1-inch cubes. Set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Mince the garlic cloves and add them to the pot. Sauté for another 2 minutes until fragrant.

Step 4

Add the diced pumpkin, low sodium vegetable broth, ground cumin, and ground cinnamon to the pot. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for about 25 minutes, or until the pumpkin is tender when pierced with a fork.

Step 6

Once the pumpkin is soft, use an immersion blender to blend the soup directly in the pot until it is smooth. Alternatively, you can work in batches by transferring the soup to a regular blender, then returning it to the pot.

Step 7

Stir in the coconut milk and black pepper. Heat the soup gently until warmed through, making sure not to boil it.

Step 8

Taste and adjust the seasoning if necessary, keeping in mind it is a low sodium dish.

Step 9

Serve the soup hot, garnished with chopped cilantro and toasted pumpkin seeds. Offer lime wedges on the side for an optional burst of citrus flavor.

Nutrition Facts

Serving size	(2418.1g)

Amount per serving	% Daily Value*
Calories	965.8

Total Fat 48.0g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 9.8g
Cholesterol 0mg	0%
Sodium 627.6mg	0%
Total Carbohydrate 126.3g	0%
Dietary Fiber 12.0g	0%
Total Sugars 56.6g
Protein 27.9g	0%

Vitamin D 0IU	0%
Calcium 371.6mg	0%
Iron 14.2mg	0%
Potassium 4843.9mg	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: 41.2%

Protein: 10.6%

Carbs: 48.2%