Wanna delicious velvety bowl of spicy pumpkin soup? Me too…even better when an 8oz cup has only 80 calories, 9g fiber, 95% less fat, 65% less sodium and 66% less sugar than traditional pumpkin soups! While soup is frequently seen as a low-cal guilt free starter, see Nutrition Table below. Michelin Star chefs as well as the Campbell’s kitchen 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 and celery for luscious volume and velvety texture, reduced sodium chicken broth and a variety of spices for low salt flavor! Want it sweeter, add a lil calorie free natural stevia to sweeten to your liking.
INGREDIENTS
*As always, please use organic ingredients for YOUR health!
olive or coconut oil
1 large yellow onion, diced
1 celery heart, diced
1 Tbsp minced garlic
1 Tbsp freshly grated ginger root
a pinch sea salt
1 tsp fresh ground black pepper
1 full head of celery, diced
4 cups pumpkin puree *
8 cups low-sodium chicken or vegetable broth (or 8 cups filtered water + 6-8 envelopes Trader Joe’s Savory Broth Concentrate – Low Sodium)
3 bay leaves
2 Tbsp yellow curry powder
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
Optional:
1/4 tsp pure stevia powder
lowfat Greek yogurt (for decor)
DIRECTIONS
Spritz large stock pot lightly with oil, then sauté onion, garlic, ginger, curry powder, salt and pepper on medium until onion is semi-soft and translucent (about 3 minutes). Add celery and sauté until yellow (2-3 minutes). Add 2 cups broth and pumpkin puree, stir. Remove from heat and ladle into blender or food processor. Puree until smooth. Add a few tbsp broth as needed to keep blades moving. Transfer the pureed mixture to a stockpot and stir in additional broth, bay leaves, cinnamon, nutmeg and salt and pepper to taste. Bring to a boil and simmer gently for 10 minutes. Remove from heat. Stir in optional stevia to sweeten if desired. Serve with 2-3 small dollops of Greek yogurt. 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 | 6g | 1g | 4g | 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!
