Wanna delicious comforting bowl of creamy spicy pumpkin soup? Me too…even better when an 8oz cup has only 80 calories, 9g fiber, 95% less fat, 65% less sodium and 70% less sugar than traditional pumpkin soups! Did I mention that it’s high protein too? While soup is frequently seen as a low-cal guilt free starter, see Nutrition Table below. Michelin Star chefs as well as the brats in the Campbell’s cannery really know how to pack in the butter, cream, sugar and salt. Sure, they taste terrific, but did you need more than 1/2 your day’s fat, sugar and sodium in 1 tiny bowl?
Instead use pureed onions, celery and protein-rich tofu for creamy luscious volume and velvety texture, reduced sodium chicken bone broth and a variety of spices for endless flavor without the sodium bloat! Want it sweeter, add a lil calorie free natural stevia to sweeten to your liking.
High Protein Curried Pumpkin Soup
INGREDIENTS
*As always, please use organic ingredients for YOUR health!
1 large yellow onion, diced
1 bunch celery, diced
3 cloves garlic, diced
2 inch piece ginger root, skin removed + diced
pinch sea salt
1 tsp fresh ground black pepper
2 Tbsp yellow curry powder
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
4 cups pumpkin puree *
8 cups low-sodium chicken bone broth or vegetable broth
2 14oz packages firm tofu
3 bay leaves
Optional:
1/4 – 1/2 tsp pure stevia powder
Fat Free Greek yogurt or Vegan Coconut Yogurt (for decor)
DIRECTIONS
In wok or large sauté pan, sauté onion, celery, garlic and ginger over high heat for 2 minutes. Reduce heat to medium and cover with lid stirring every few minutes to prevent sticking to pan. Continue until veggies are soft and translucent about 10 minutes.
In large stock pan, quickly toast your spices (salt, pepper, curry powder, cinnamon and nutmeg over low heat until fragrant. Add sautéed veggies, pumpkin puree and enough broth to cover veggies. Puree with immersion blender until smooth. Add tofu and remaining broth and again puree until smooth. Add bay leaves.
Raise heat to medium and bring to a boil. Reduce heat to medium low + partially cover with lid to prevent splatter. Simmer for 30 minutes, stirring occasionally. If sticking to bottom of pan, please reduce heat + stir more frequently. Remove from heat. Stir in optional stevia to sweeten if desired.
Serve with 2-3 small dollops of yogurt if desired. Gently draw spoon or knife through greek yogurt to create a ripple effect in photo.
* Can use 4 cups of any combination pumpkin, sweet potato, butternut squash and/or carrot puree.
| Calories | Carbs | Fiber | Sugar | Fat | Protein | Sodium | |
| Fitness & Fuel LA’s Curried Pumpkin Soup | 80 | 15g | 9g | 5g | 1g | 12g | 105mg |
| Traditional Homemade Pumpkin Soup | 313 | 20g | 2g | 18g | 25g | 3g | 810mg |
WANT MORE SOUP?
Hearty Chicken Vegetable Soup
Enjoy this easy, color and flavorful chicken and vegetable soup anytime you need a satisfying protein and fiber rich bowl of steamy awesomeness. Low sodium. Gluten Free.
Tom Yum Goong Soup – High Protein
The simplest Hot and Sour Shrimp Soup recipe out there, and I’m dang sure it’s the healthiest! Enjoy more protein and fiber with greatly reduced sodium in each bowl! As always gluten free.
Veggie Soup a la Vitamix
Check out fellow healthy chef & our friend Lauren Haas’s uber-quick recipe for hot veggie soup using zucchinis, spinach, artichokes & one of my fav spices: coriander. No cooking required. The Vitamix warms the soup as it purees!
