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Soup: Low Carb Pumpkin Soup
A savory pumpkin soup with a touch of heat turns this into a savory low carb treat packed with beta-carotene.
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
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Get it now →Ingredients
3/4 tsp pumpkin pie spice
1 tbsp butter
3/4 cup chopped white onion
1/4 tsp cayenne pepper
1/3 cup heavy cream
1 3/4 cups canned pumpkin
1 1/3 cups fat free chicken broth
Instructions
1. Place a medium saucepan over moderate heat. Once warm, add the butter and heat until melted.
2. When butter is hot, add the onions and sauté, stirring occasionally until tender, about 3-4 minutes.
3. Add 3/4 teaspoon pumpkin pie spice and 1/4 teaspoon cayenne pepper to the saucepan. Stir just to combine and cook for 2 minutes.
4. Add the canned pumpkin and broth to the saucepan, stir, and let simmer for 8 minutes. Remove from heat.
5. Puree the soup with an immersion blender or transfer to a traditional blender, or whisk by hand until creamy. Stir in the evaporated cream mixing completely.
6. Top with fresh chopped parsley or basil if desired.
7. Note: a small pinch of each of the following ground spices can be substituted for pumpkin pie spice: mace, cinnamon, ginger, cloves, allspice, nutmeg.
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Get it now →Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 154 kcal | ||
| Fat 10.88 g | ||
| Carbohydrate 12.06 g | ||
| Protein 3.07 g | ||
| Iron 19 mg | ||
| Calcium 23 mg | ||
| Cholesterol 38 mg | ||
| Monounsaturated Fat 3.01 g | ||
| Polyunsaturated Fat 0.13 g | ||
| Saturated Fat 7.1 g | ||
| Sodium 223 mg | ||
| Sugar 5.14 g | ||
| Potassium 280 mg | ||
| Vitamin A 1087 mcg | ||
| Vitamin C 20 mg | ||
| Fiber 4.8 g | ||
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