Keto Pumpkin Soup
My keto pumpkin soup is creamy, packed with fall flavors and only 7.3g net carbs per serving. This easy low carb soup recipe is great for meal prep and freezes well. Dairy free, too!
Servings: 8
Calories: 111kcal
Equipment
- 1 large soup pot
Ingredients
- 1 small Hokkaido pumpkin (750g) 600g / 21oz after chopped into 1 inch cubes, seeds removed, no need to peel
- 1.1 lb cauliflower florets 500g / 17oz, about ½ head
- 1 tablespoon olive oil or butter plus more to serve
- 1 small brown onion diced (70g)
- 7 cups chicken stock 1.6 litre , or vegetable stock
Spices & Aromatics
- 1 teaspoon flakey salt or more to taste
- ½ teaspoon black pepper
- 2 garlic cloves minced
- 1 teaspoon fresh ginger grated
- ½ teaspoon ground cumin
- ¼ teaspoon ground coriander
- ¼ teaspoon turmeric
- ¼ teaspoon cardamon
- 1 teaspoon apple cider vinegar
SERVE WITH
- Dollop of yogurt Greek or coconut
- Toasted pumpkin seeds
- Drizzle of olive oil or heavy cream
- Sage leaves fried in olive oil
Instructions
Roast Vegetables (***See Recipe Notes for speedy option)
- Preheat the oven to 400°F / 200C and line a baking sheet with parchment paper.
- Cut the pumpkin in half and scoop out the seeds. Chop into cubes and drizzle with olive oil and sprinkle with salt and pepper. Roast with the cauliflower florets for 25 minutes until soft.
Make Soup
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the onion, salt, and several grinds of pepper and sauté until soft, about 5 minutes.
- Add the garlic, ginger, cumin, coriander, turmeric, and cardamom and stir for 30 seconds, or until fragrant.
- Add the roasted pumpkin, cauliflower and broth and stir to combine. Simmer for 20 minutes, then stir in the apple cider vinegar.
- Transfer the soup to a blender, working in batches if necessary. Blend until smooth. Option to use a stick blender directly in the soup pot.
Garnish & Serve
- Season to taste. Pour into bowls and garnish with yoghurt of your choice, olive oil, fried sage leaves, toasted pumpkin seeds and black pepper.
Notes
7.3g net carbs per serving. Makes 8 servings of 1 cup (240ml) each. Nutrition calculation does not include garnishes.
*** Speedy 30 minute keto pumpkin soup: Skip the oven step. Instead, brown the cubed pumpkin and cauliflower florets in olive oil in a large frying pan for 5 minutes.
Fried sage leaves: Pan-fry fresh sage leaves in olive oil over medium heat until crisp.
Store leftovers covered in the fridge for up to 4 days. Freeze in portions for up to 3 months.
Nutrition
Serving: 1cup | Calories: 111kcal | Total Carbohydrates: 9.2g | Protein: 6.3g | Fat: 6.2g | Saturated Fat: 2.5g | Fiber: 1.9g | Sugar: 3.8g
