Easy Keto Pumpkin Soup
This comforting keto pumpkin soup is made easy by using canned pumpkin. It's creamy, delicious and perfect for chilly days!
Equipment
- Immersion blender
Ingredients
- 1 tbsp butter
- ½ small onion chopped
- 3 garlic cloves minced
- 1 15 oz. can pumpkin puree
- 3 ½ cups chicken stock
- 1 tsp salt
- ½ tsp freshly ground black pepper
- ¼ tsp cayenne pepper
- ¼ tsp nutmeg
- ⅓ cup heavy cream
Garnishing
- low carb bread croutons
- pepitas or pumpkin seeds
Instructions
- Heat the butter in a pot. Once the butter is melted, add onions and garlic. Sauté till onions start to sweat.
- Add the pumpkin puree, chicken stock, salt, pepper, cayenne pepper and nutmeg and stir.
- Bring to boil then simmer for about 10 minutes.
- Remove from heat and use a stick blender to blend until smooth.
- Bring the pot to the stove, add cream and heat it through.
- Serve with low carb croutons and pumpkin seeds. You can sprinkle some freshly ground black pepper or chili flakes on top.
Notes
- Nutrition data is for one serving with cream and net carbs is 5.4 grams per serving.
- Use cooked fresh pumpkin instead of canned if that's what you prefer.
- To puree the soup in the blender, let the soup cool lightly before transferring to the blender. Blending hot soup will end up in a disaster. Use a kitchen cloth to hold onto the lid and sides of the blender when blending.
- Keto Thai pumpkin soup with coconut milk - If you love Thai flavors you'll love this take on the soup. Start by sautéing onions and garlic till the onions sweat. Add 1 tablespoon of Thai red curry paste and sauté until fragrant. Add the pumpkin puree, a cup of coconut milk and 2.5 cups chicken stock. Add a pinch of sweetener to taste. Bring to boil and simmer for about 10 minutes. Blend until creamy.
- Curried Keto pumpkin soup - sauté onion in oil. When the onions sweat, add minced garlic and 1 tsp minced ginger. Sauté until fragrant. Add 1 tsp cumin, 1 tsp coriander, 1/2 tsp turmeric powder, and 1/4 tsp red chili powder. Sauté the spices for a minute. Take care not to burn them. Then proceed with the recipe. Stir in a pinch of garam masala in the soup before serving.
Nutrition
Calories: 124 kcal | Total Carbs: 7.25 g | Protein: 4.1 g | Fat: 8.6 g | Saturated Fat: 4.7 g | Fiber: 1.8 g | Vitamin A: 7513 IU | Vitamin C: 1.9 mg | Net Carbs: 5.4 g
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