This pumpkin cream soup is creamy and savory without needing high-fat heavy cream, since its smooth texture actually comes from the pumpkin itself, blended until silky. It's perfect as a diet-friendly dish because it's low in calories, high in fiber, and keeps you fuller longer. Warm in your stomach, light on your body—perfect for lunch or dinner when you're watching what you eat.
🧂 Ingredients
🍽️ Servings: 3
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 500 grams pumpkin (kabocha squash), peeled and cubed
- 1 onion, chopped
- 3 clove garlic, chopped
- 600 ml low-sodium chicken/vegetable broth
- 150 ml low-fat milk (low fat/skim)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1/8 tsp ground nutmeg
- 1 stalk scallion, thinly sliced, for garnish
- 1 tbsp roasted pumpkin seeds, for garnish, optional
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👩🍳 Instructions
- 1 Heat the olive oil in a pot over medium heat. Sauté the onion and garlic until softened and fragrant, about 3 minutes.
- 2 Add the cubed pumpkin and stir well with the sautéed onion and garlic for 1-2 minutes.
- 3 Pour in the chicken/vegetable broth, stir, then cook over medium heat until the pumpkin is completely tender, about 15-20 minutes.
- 4 Turn off the heat, let it cool slightly, then blend the soup using a blender or hand blender until smooth and creamy.
- 5 Pour the blended soup back into the pot, add the low-fat milk, salt, black pepper, and nutmeg. Stir well.
- 6 Cook again over low heat, stirring continuously, for 3-5 minutes until the soup is evenly hot; don't let it boil over so the milk doesn't curdle.
- 7 Taste and adjust the seasoning. Pour into serving bowls, sprinkle with scallion and roasted pumpkin seeds on top. Serve warm.
💡 Tips
• Choose a fully ripe pumpkin (deep orange color) so the flavor is naturally sweeter without needing extra sugar.
• For an even creamier soup without adding calories, you can swap the low-fat milk for unsweetened almond milk.
• Store leftover soup in the fridge for up to 2 days in a covered container; reheat over low heat while stirring so it doesn't clump.
• For extra protein, top the soup with shredded skinless chicken or chopped grilled chicken breast before serving.
📊 Nutrition Facts / serving
145
Calories (kcal)
5 g
Protein
5 g
Fat
20 g
Carbs
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