Low Sodium Pumpkin Vegetable Soup

Cozy up with a bowl of Low Sodium Pumpkin Vegetable Soup, a heartwarming blend of seasonal vegetables and aromatic spices that's as nutritious as it is flavorful. Featuring creamy pumpkin puree as the star ingredient and a medley of fresh produce like carrots, celery, and zucchini, this wholesome soup brings vibrant colors and textures to your table. Seasoned with earthy cumin, coriander, and fresh thyme, it delivers bold, savory notes without relying on added salt. Perfect for anyone seeking a healthier, low-sodium option, this recipe is easy to prepare in under 45 minutes and makes four satisfying servings. Serve it with a sprinkle of fresh parsley for a nourishing meal that’s perfect for crisp fall evenings or any day you’re craving a comforting, veggie-packed dish.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 4 cups Low-sodium vegetable broth
• 1 large Carrot
• 2 Celery stalk
• 1 medium Zucchini
• 1 small Onion
• 2 Garlic clove
• 2 tablespoons Olive oil
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 1 teaspoon Fresh thyme
• 2 tablespoons Fresh parsley

Directions

Step 1

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

Step 2

Wash and dice the carrot, celery stalks, and zucchini into small even pieces.

Step 3

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until onions are translucent, about 3-4 minutes.

Step 4

Add the diced carrots, celery, and zucchini to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.

Step 5

Stir in the pumpkin puree, ensuring it is well combined with the vegetables.

Step 6

Pour in the low-sodium vegetable broth and add the ground black pepper, ground cumin, and ground coriander. Stir to combine all ingredients thoroughly.

Step 7

Bring the soup to a gentle simmer and cook for 15-20 minutes, until the vegetables are tender.

Step 8

Stir in the fresh thyme and half of the parsley. Taste and adjust seasoning if needed.

Step 9

Serve hot, garnished with the remaining fresh parsley.

Nutrition Facts

Serving size	(1954.5g)

Amount per serving	% Daily Value*
Calories	767.7

Total Fat 43.7g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 6.6g
Cholesterol 9.8mg	0%
Sodium 2607.8mg	0%
Total Carbohydrate 89.5g	0%
Dietary Fiber 21.6g	0%
Total Sugars 42.2g
Protein 11.2g	0%

Vitamin D 0IU	0%
Calcium 331.1mg	0%
Iron 11.3mg	0%
Potassium 2922.4mg	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: 49.4%

Protein: 5.6%

Carbs: 45.0%