Looking for a delicious and nutritious soup that won't break the calorie bank? Look no further than this 100 g cream of pumpkin soup, which clocks in at only 45 calories per serving.
But don't let the low calorie count fool you. This soup is packed with vitamins and minerals, including Vitamin A, potassium, and iron.
In this article, we'll share an easy recipe for cream of pumpkin soup, as well as tips and tricks for making it even healthier and more flavorful.
Easy Recipe for Nutritious Cream of Pumpkin Soup
To make this delicious soup, start by sautéing onions and garlic in a little bit of olive oil. Add in your pumpkin puree, vegetable broth, and a few choice spices (like cinnamon and nutmeg) and let simmer for about 10-15 minutes. Use an immersion blender to puree the soup until it's smooth and creamy, then add in a bit of almond milk for a touch of creaminess. Not only is this soup easy to make, but it's also packed with flavor and nutrition. Plus, with just 45 calories per serving, it's the perfect meal for those looking to lose weight or maintain a healthy diet.
Weight Loss-Friendly Recipe of Cream of Pumpkin Soup
This cream of pumpkin soup is perfect for those looking to lose weight or maintain a healthy diet, thanks to its low calorie count and high nutrient content. To make this soup even more weight-loss friendly, substitute the olive oil for cooking spray or a non-stick pan. You can also swap out the almond milk for fat-free Greek yogurt or low-fat sour cream. By making these small tweaks, you can enjoy a delicious and satisfying bowl of pumpkin soup without worrying about your waistline.
How to Make Cream of Pumpkin Soup with Only 45 Calories?
To make this soup with only 45 calories per serving, use pumpkin puree as the base instead of cream or whole milk. This provides a rich, creamy texture without all the added calories. You can also season the soup with spices like cinnamon and nutmeg to add flavor without calories, and use almond milk instead of dairy milk or cream for a touch of creaminess. With these simple substitutions, you can enjoy a delicious and satisfying bowl of pumpkin soup without the guilt.
Benefits of Eating Cream of Pumpkin Soup for Your Health
Cream of pumpkin soup is not only delicious, but it's also incredibly healthy. Here are just a few of the benefits of eating this soup:
- Rich in Vitamin A
- High in antioxidants
- May lower risk of certain cancers
Plus, with its low calorie count and high nutrient content, this soup is a great addition to any healthy diet.
Highly Recommended Cream of Pumpkin Soup for Vegetarians
Cream of pumpkin soup is a great choice for vegetarians and vegans, as it's packed with nutrients and can be easily adapted to fit any dietary restrictions. To make this soup vegetarian or vegan, simply use vegetable broth instead of chicken broth and skip the addition of any cream or dairy products. You can also top the soup with toasted pumpkin seeds for added texture and flavor. With its rich flavor and versatility, this soup is a must-try for any vegetarian or vegan looking for a hearty and delicious meal.
Gluten-Free and Vegan Cream of Pumpkin Soup Recipe
Here's a recipe for cream of pumpkin soup that's both gluten-free and vegan:
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 can (15 oz) pumpkin puree
- 3 cups vegetable broth
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- Salt and pepper to taste
- 1 cup unsweetened almond milk
Heat the olive oil in a large pot. Add the onion and garlic and cook until softened. Add the pumpkin puree, vegetable broth, and spices. Simmer for 10-15 minutes. Use an immersion blender to puree the soup until smooth. Add the almond milk and stir to combine. Serve hot and enjoy!
Slow Cooker Method for Preparing Cream of Pumpkin Soup
Want to make cream of pumpkin soup even easier? Try using a slow cooker! To make this soup in a slow cooker, simply saute the onions and garlic in a pan, then transfer to the slow cooker along with the pumpkin puree, broth, and spices. Cook on low for 6-8 hours or high for 3-4 hours. Use an immersion blender to puree the soup until smooth, then stir in the almond milk. Serve hot and enjoy! This method is perfect for busy weeknights or lazy weekends when you want to enjoy a delicious bowl of soup without a lot of fuss.
Variations and Additions to Cream of Pumpkin Soup
Looking to mix things up? Here are some variations and additions to try:
- Top the soup with a sprinkle of toasted pumpkin seeds or pecans for added crunch
- Add a dollop of sour cream or Greek yogurt for a touch of creaminess
- Swap out the pumpkin for sweet potatoes or butternut squash for a different flavor profile
- Add a pinch of cayenne pepper or red chili flakes for a spicy kick
Don't be afraid to get creative and experiment with different flavors and textures!
Serving Suggestions for Cream of Pumpkin Soup
Here are some serving suggestions to help you enjoy your cream of pumpkin soup:
- Serve with a slice of whole grain bread for a satisfying meal
- Pair with a small salad or side of roasted veggies for a well-rounded dinner
- Serve in small shot glasses or cups as a festive appetizer at a holiday party
No matter how you choose to serve it, this soup is sure to be a hit with your family and friends!
Tips and Tricks for a Perfect Cream of Pumpkin Soup
Here are some tips and tricks to help you make the best cream of pumpkin soup possible:
- Use quality ingredients, like fresh pumpkin and high-quality spices
- Don't be afraid to adjust the seasoning to fit your taste preferences
- Blend the soup until it's completely smooth for a velvety texture
- Allow the soup to cool slightly before blending to avoid hot splatters
By following these tips and tricks, you can make a delicious and satisfying bowl of pumpkin soup that's sure to impress!
5 Frequently Asked Questions About Cream of Pumpkin Soup
1. Is cream of pumpkin soup healthy?
Cream of pumpkin soup can be a healthy option when made with natural ingredients, low-fat milk or cream, and without added sugar or salt. It is rich in vitamin A and fiber, which support a healthy immune system and digestive system.
2. How many calories are in cream of pumpkin soup?
Cream of pumpkin soup typically contains around 45-90 calories per serving, depending on the recipe and ingredients used. To keep the calorie count low, it is best to opt for a low-fat version and avoid adding heavy cream or butter.
3. What are some ways to make cream of pumpkin soup more flavorful?
You can enhance the flavor of cream of pumpkin soup by adding spices like cinnamon, nutmeg, and cumin, or fresh herbs like rosemary, thyme, or sage. You can also add a splash of lemon juice, a drizzle of olive oil, or a sprinkle of roasted pumpkin seeds on top.
4. Can cream of pumpkin soup be made vegan or dairy-free?
Yes, cream of pumpkin soup can be made vegan or dairy-free by using coconut milk, almond milk, or cashew cream instead of heavy cream or milk. You can also skip the cream altogether and use a potato or bean puree to thicken the soup.
5. How can I store leftover cream of pumpkin soup?
You can store leftover cream of pumpkin soup in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply heat it in a saucepan over medium heat, stirring occasionally, until heated through. You can also freeze leftover soup in a freezer-safe container for up to 3 months.