Pumpkin Soup without Cream
This easy pumpkin soup is lightly spiced and totally delicious, with no cream added!
Servings: 4
Calories: 184kcal
Ingredients
- 1 Small pumpkin sugar pie or pumpkin pie
- 2 large garlic cloves
- 3 tablespoons olive oil divided
- ½ large yellow onion
- 2 cups low-sodium vegetable broth
- ½ cup reduced fat coconut milk
- 1 teaspoon ancho chili powder
- 1.5 teaspoons kosher salt
- 2-3 teaspoons lime juice
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- Halve pumpkin, and scrape out seeds and extra pulp.
- Drizzle pumpkin halves with 1 tablespoon olive oil, and put one unpeeled garlic clove into each cavity.
- Place into a large baking dish, and carefully flip over the pumpkin halves so that they are skin-side up.
- Roast pumpkin for 30 minutes, or until you can pierce it easily with a sharp knife.
- Remove from oven and let cool slightly.
- Meanwhile, peel onion and slice into thin half moons.
- Heat 1 tablespoon of olive oil in a large saucepan over medium heat, and add onion.
- Sauté for 3-5 minutes until the onion softens and starts to brown.
- When pumpkin is cool enough to handle, scoop pumpkin flesh out of its skin and add to the saucepan with the onion.
- Peel garlic cloves and add to the pot as well.
- Pour in vegetable broth and coconut milk.
- Add chili powder and salt, and bring to a simmer.
- Simmer for 10 minutes.
- Use an immersion blender to blend soup until smooth.
- Taste and add 2 teaspoons lime juice.
- Taste again, and add additional lime juice and/or additional salt if needed.
Notes
Roasting Pumpkin Seeds: Preheat oven to 300 degrees. Rinse pumpkin seeds and let dry on a paper towel or clean kitchen towel. Line a sheet pan with parchment paper and add dry pumpkin seeds. Toss with 1 tablespoon of oil and salt to taste. Bake for 30-40 minutes, stirring halfway through, until seeds are lightly toasted.
Expert Tips: Pumpkins vary in size. Depending on whether you like a thicker or thinner soup, you may want to not add all of the liquid at once. You can always add more vegetable stock or coconut milk if you need to loosen up the soup, but it is a little more difficult to thicken it.
If you don't have an immersion blender, feel free to use a regular blender or a food processor. Just wait until soup cools a bit before blending—hot soup in a blender is not a good idea!
For different flavor variations for this healthy pumpkin soup, add in other spices. Pumpkin goes well with cumin, coriander, curry paste, smoked paprika, turmeric, cayenne pepper, nutmeg, cloves, and cinnamon. Try one of those or a combination of flavors. You can also add in herbs like thyme and rosemary.
Nutrition
Calories: 184kcal | Carbohydrates: 11g | Protein: 2g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 9g | Sodium: 572mg | Fiber: 1g | Sugar: 3g
