Low Sodium Pumpkin Cream Soup

Warm, comforting, and heart-healthy, this Low Sodium Pumpkin Cream Soup delivers all the creamy, autumnal goodness you crave without the excess salt. Luxuriously smooth pumpkin puree is blended with aromatic spices like cinnamon and nutmeg, then simmered in low-sodium vegetable broth to create a naturally flavorful base. A touch of heavy cream adds velvety richness, while fresh thyme leaves and a sprinkle of toasted pumpkin seeds amp up the flavor and texture. This easy-to-make soup is a perfect choice for a wholesome fall dinner or a festive holiday starter. Ready in just 45 minutes, it’s a low-sodium recipe that doesn’t skimp on taste—perfect for those looking for a delicious, heart-smart meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 3 cups Low-sodium vegetable broth
• 2 tablespoons Unsalted butter
• 1 medium Onion, finely chopped
• 2 cloves Garlic cloves, minced
• 0.5 teaspoon Ground cinnamon
• 0.25 teaspoon Ground nutmeg
• 0.25 teaspoon Ground black pepper
• 0.5 cup Heavy cream
• 1 teaspoon Fresh thyme leaves
• 1 tablespoon Olive oil
• 0.25 cup Pumpkin seeds, toasted

Directions

Step 1

In a large pot, heat the olive oil and unsalted butter over medium heat until the butter has melted.

Step 2

Add the finely chopped onion to the pot and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic to the onion and cook for an additional 1-2 minutes until fragrant.

Step 4

Stir in the ground cinnamon, ground nutmeg, and ground black pepper, cooking for about 30 seconds to toast the spices.

Step 5

Add the pumpkin puree and stir well to combine with the onion, garlic, and spices.

Step 6

Pour in the low-sodium vegetable broth and stir to mix thoroughly.

Step 7

Bring the soup to a simmer, then reduce the heat and let it cook for 20 minutes, stirring occasionally.

Step 8

After 20 minutes, remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, you can carefully transfer the soup to a countertop blender in batches.

Step 9

Stir in the heavy cream and fresh thyme leaves, mixing until completely incorporated.

Step 10

Return the pot to low heat and cook for an additional 5 minutes to warm the cream through.

Step 11

Taste the soup and adjust any seasonings if necessary. Remember to keep it low sodium.

Step 12

Ladle the soup into bowls and garnish with toasted pumpkin seeds before serving.

Nutrition Facts

Serving size	(1519.0g)

Amount per serving	% Daily Value*
Calories	1261.7

Total Fat 105.2g	0%
Saturated Fat 46.5g	0%
Polyunsaturated Fat 5.1g
Cholesterol 191.8mg	0%
Sodium 538.9mg	0%
Total Carbohydrate 66.6g	0%
Dietary Fiber 18.5g	0%
Total Sugars 23.9g
Protein 14.2g	0%

Vitamin D 0IU	0%
Calcium 232.6mg	0%
Iron 10.2mg	0%
Potassium 2013.3mg	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: 74.6%

Protein: 4.5%

Carbs: 21.0%